I must start with tons of praise for my local Treasure Coast La Leche League group. I attended my first meeting while I was still pregnant with my first baby and that was one of the first times I saw breastfeeding in action, as really a normal part of mothering. This is a big step (I did feel a little awkard walking in the room that first meeting but that quickly disappated - imersment is very effective), and although I ended up running into no hitches breastfeeding my two sons, I certainly had established a place to go had I needed it. More importantly, even without problems, I realized I still needed those meetings to help me through the negativity and misinformation volunteered to me countless times. Even with a strong conviction to nurse exclusively for 6 months and then partially until 1 as recommended by the AAP (which I ended up nursing my oldest until 32 months, and practically exclusively for 1 year - he still isn't a huge eater), the horrible misinformation really had me worried sometimes. Btw, WHO recommends nursing for atleast 2 years.
Before that first meeting, the other breastfeeding in public I had noticed was when one of my closest friends nursed her two-month old first born at the lunch reception of my wedding (she flew out to my wedding in HI with her two month old - how great is she?!). I remember not being shocked or weirded out (which I sort of felt others might be thinking about her) but I was definitely feeling like I didn't relate to why then, at the table, in front of everyone (for the record, she even used a cover which I never used with my boys!). So, even in my probreastfeeding mind, until I was successful at breastfeeding, I was easily swaded to add to critism of NIP (nursing in public), however subtle it was.
So anyways, I always expected I'd have a homebirth and breastfeed. My mother birthed me at home (and my brother in the hospital - not due to medical reasons, but that's a whole different story) and breastfeed my brother and I for about a year. So I thought this was normal and I loved telling people I was born at home, even though I had no recollection of these things. This is what led me to find a midwife when I was pregnant. And that midwife led me to LLL as a good resource for all things breastfeeding. I didn't think I really needed to go but I had recently moved to the area with my husband and was hoping to connect with some like-minded moms. Little did I know, just observing breastfeeding was something that had huge positive impact on the type of mother I was hoping to be. After my son was born, my own mother suggested I shouldn't nurse in front of my FIL. Mind you, in the beginning, babies nurse ALL the time so I'd never be able to hang out, or if I did take baby away and got up to leave the nursed and now sleeping baby, he'd usually wake right back up. Because I had been to that LLL meeting, I didn't feel it was necessary to worry about making others feel comfortable in my house by nursing out of site. In fact, like that first meeting for me, the comfort needed to be on the other end, those in my home needed to become comfortable with me nursing if they were hoping to see baby often. Please don't take that as I was wanting everyone to see my boob or throw in everyone's face how awesome a mother I am because I nurse. It just means I was a tired, overwhelmed, new mom that wanted to find ways to make things easier while caring for my baby's needs. Nursing on demand, whenever, wherever, facilitates this sometimes very draining responsibility.
The next thing I faced was my father telling me I had to drink tons of milk to have good nutrients for nursing (I was pretty much a cheese and yogurt person so I had plenty of diary in my diet then, as an fyi). He goes on to say how my mom was always making sure to drink milk. I objected but he went out to buy a breastfeeding book to show me how right he was (the book actually said the opposite - I couldn't believe he even presented it as evidence for his case) and continued to push more diary for my diet. Fast forward to baby #2, and baby's spitting up a lot, just like baby #1. It was then that I felt something in my diet could definitly be changed to reduce the spit up and sure enough, getting rid of diary altogether got rid of the spit up issue. So, not only were my parents pushing incorrect information, doing the opposite extreme of their misinformation actually was the most helpful for my babies. Again, seeing other LLL mothers go dairy free helped me feel that might be a worthwhile effort.
So those are my two minor run-ins with nursing from my family right from the start. My family, mind you, where my mother did breastfeed for a year with each of her babies!
Now lets go to the hospital settings. It's typical to schedule feedings (not to mention wake baby if asleep!) and measure intakes (formula's influence!). The problem is, this undermines breastfeeding. Initially, babies tend to nurse ALL the time (like nurse, fall asleep for 5 min., nurse, fall asleep and still be nursing, sleep for 20 min., nurse some more, etc.) Sure you get an hour here or there, but not much, not those first few weeks. This really is a good thing because it helps establish mother's supply (any nursing mom can attest to those rock hard boobs in the beginning) and may keep baby safe from falling into too deep a sleep and at risk (SIDS). So encouraging new moms to nurse, say, every 3 hours, is not helpful, especially, if, on that 3 hour mark, your waking baby to do so. Not for breastfeeding, atleast. Babies can start nursing while still asleep if the nipple is right there. Additionally, as milk supply starts to drop, hospitals encouraging supplementing because baby may not be getting enough (rather than put baby to boob every time he wakes) and giving baby pacifiers "to give mom rest" or span that 3 hour no feeding time (pacifing at the boob in the beginning also helps establish that milk supply) all take mom down that set up to fail path. Then there's the just pump in between feedings to try to build supply back up. This can get very discouraging because the pump is not as efficient as baby and might not extract much at all, more discouragement for mom. Additionally, the pump is way more uncomfortable, and you don't even have your baby in your arms while your doing it.
Another way hospitals make you feel you just couldn't hang is by stating they encourage bf, they know bf is best, they just provide alternative (formula) in case. This is a whole another topic... I'll get to that in another post.
Anyways, you might be 100% for breastfeeding. You might think you'll definitely rock it. You might have concerns and worry that it won't work for your family, schedule, lifestyle. You might think it's really not worth the effort. You might All I can say is, whereever you lie on that spectrum, please go to a LLL meeting. Preferably, check out a meeting before you go into labor (and grab contact information).
Saturday, April 7, 2012
Wednesday, June 30, 2010
Healthy Eating Disorder
So, if it wasn't hard enough to search out those fruits and vegetables that our government recommends when on the go or eating out, now there may be a push to abnormalize such behavior. So much so, there's already a disorder label assigned to those of us willing to put the effort into what we eat - Orthorexia Nervosa. It seems like this psychological disease, if you will, should have no problems getting sponsors from the likes of Monsanto and other chemical and bioengineering corporations.
Orthorexia: When Eating Healthy Becomes an Unhealthy Obsession
Choosing Healthy Foods Now Called a Mental Disorder
Orthorexia: When Eating Healthy Becomes an Unhealthy Obsession
Choosing Healthy Foods Now Called a Mental Disorder
Saturday, February 6, 2010
Marathons are for Athletes and Boasters
While many fitness runners and athletes run marathons , the people who boggle me are those who decide to START an exercise program (get 'in shape') by setting a goal of running a marathon.
It seems like a harmless goal, even better, it seems like a great motivator. You sign up (commit yourself), become part of a community (find others to train with) and raise money for charity. But, when it comes down to it, running a marathon does not conclude one is now 'in shape' or, going even further, an athlete.
If one prefers to just have done it, to cross off items on a list so-to-speak, that will pretty much sum up the best reason for an average person to take on the tremendous feat.
So, before I say more, read some of the excerpts I've taken from the below links on the subject.
Why Run Marathons?
"Some might actually argue that while training for a marathon provides many health benefits, actually running one is too hard on the body to be healthy. Many people will go out and jog a few miles for the health benefits, but few run marathons just for their health. The typical marathoner's motivation is much less tangible."
"Running a marathon is a difficult personal goal that ordinary people can achieve", or, in other words "running a marathon is a significant athletic goal that non athletic people can reach. No particular skill or coordination is required. One just has to be persistent enough to keep putting one foot in front of the other. The distance itself is hard enough that we do not have to finish first to be successful."
Training for a Marathon Run
In general, the important components in developing a marathon training program for most people are these:
A Post Race Plan
The Marathon Trap
Anyway, I hope the average runner wanting to start or stay on the path of getting 'in shape' will not worry about the Marathon. While it's a fantastic goal in that only ~1% will actually complete one, the training program for the marathon (which, by the way, never includes running the full 26.2 miles save for the race itself) is the key to reaching ones fitness goals. The recovery time required and potential injury risks for the average runner from running a marathon is not worth it IF the goal is to be in better shape (cardio, strength, and body image). 5Ks and 10Ks are the healthier way to motivate one to keep track of running pace and up the anti.
It seems like a harmless goal, even better, it seems like a great motivator. You sign up (commit yourself), become part of a community (find others to train with) and raise money for charity. But, when it comes down to it, running a marathon does not conclude one is now 'in shape' or, going even further, an athlete.
If one prefers to just have done it, to cross off items on a list so-to-speak, that will pretty much sum up the best reason for an average person to take on the tremendous feat.
So, before I say more, read some of the excerpts I've taken from the below links on the subject.
Why Run Marathons?
"Some might actually argue that while training for a marathon provides many health benefits, actually running one is too hard on the body to be healthy. Many people will go out and jog a few miles for the health benefits, but few run marathons just for their health. The typical marathoner's motivation is much less tangible."
"Running a marathon is a difficult personal goal that ordinary people can achieve", or, in other words "running a marathon is a significant athletic goal that non athletic people can reach. No particular skill or coordination is required. One just has to be persistent enough to keep putting one foot in front of the other. The distance itself is hard enough that we do not have to finish first to be successful."
In general, the important components in developing a marathon training program for most people are these:
- Gradually increase the overall weekly distance until two to three weeks before the marathon.
- Include two long runs (see * below) spread across the week, perhaps one midweek, the other on the weekend.
- Include one day of faster running and/or integrate pickups into your regular runs.
- Try to run six days per week.
- The runs between your long runs do not need to be any longer than 3-6 miles.
*The longer runs:
Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles.
Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles.
A Post Race Plan
All I will say is this article gives a good idea of some of the physical injuries and discomforts noticed after running a marathon.
The Marathon Trap
Anyway, I hope the average runner wanting to start or stay on the path of getting 'in shape' will not worry about the Marathon. While it's a fantastic goal in that only ~1% will actually complete one, the training program for the marathon (which, by the way, never includes running the full 26.2 miles save for the race itself) is the key to reaching ones fitness goals. The recovery time required and potential injury risks for the average runner from running a marathon is not worth it IF the goal is to be in better shape (cardio, strength, and body image). 5Ks and 10Ks are the healthier way to motivate one to keep track of running pace and up the anti.
Index / Outline
So I'm putting together all the topics I'd like to include below to keep a list and to use as an index later.
Fitness:
The Greatness of 5Ks
Marathons are for Athletes and Boasters
Good Abs are more Genetic than Hard Work
Cardio Resistance Training
Organized Sports
Cross Training
Taking Time from Fitness for Life
Nutrition:
Fad Diets
MD Recommended Diets
What to Eat
Milk is Overrated
Misc:
Aspirin and Blood Pressure
Sleeping Pills
Sleep
Setting Goals
Motivation and Responsibility
Cooking
Fitness:
The Greatness of 5Ks
Marathons are for Athletes and Boasters
Good Abs are more Genetic than Hard Work
Cardio Resistance Training
Organized Sports
Cross Training
Taking Time from Fitness for Life
Nutrition:
Fad Diets
MD Recommended Diets
What to Eat
Milk is Overrated
Misc:
Aspirin and Blood Pressure
Sleeping Pills
Sleep
Setting Goals
Motivation and Responsibility
Cooking
Friday, February 5, 2010
Intro
Hi. So I watched Julie & Julia recently. Pretty ok movie, but I guess it inspired me to blog about fitness and nutrition. I've thought about blogging before. I participated in a mommy group for about a year when my son was ~1 (he's 2 now so this wasn't so long ago) and some of those moms blogged. Mostly they blogged about their cute little children, which was cool, just not for me. The problem I have with having to keep up with a family blog is that when life is exciting you don't feel like sitting at a computer to type. And when life isn't so much so, then the computer is where I end up, with my husband right behind me doing the same thing, but on sports and political boards he posts to. So, basically, when I'm bored and have time to blog, I usually don't have much to say about life other than "no complaints here"!
So... anyhow, I think I've figured out what I can blog about when I'm bored. I've always been big on fitness but I never really got to be too competitive. I was good at swimming but my HS didn't have a swim team until my junior year. My parents made me quit because they were convinced I'd stay sick the entire season and rack up a bunch of Dr.'s bills and miss school. I did play tennis but I never got that good. I never had the opportunity to do the camps or sports teams outside of school. But, my parents took me on family bike rides often as a kid (although they forbid rollerblades) and took us to the beach and community center pools.
Once I got to college and lived on my own (and had access to a sweet gym) I really upped the anti. I stuck with swimming, running and resistance training. I did some flag football, co-ed softball and round robins tennis (where I met one of my best friends!). Of course, now my college offers both intramural tennis AND swimming AFTER I've long graduated. Big fan of intramural sports, by the way. Then, went to move to FL without a job. Since I couldn't get a job in my field right away I decided to get my AFAA cert. for personal training to pass the time. This is where I found out the greatness of 5Ks. But the rest of my short PT career wasn't so exciting. I mainly had older clients (hello FL retirees) who had Dr. notes urging them to find a fitness program. The problem is they hated being there and actually working for anything. To top it off (and many gyms do this) the owner really pushed the protein shakes, which works well for the owner as he was a body builder and performed in competitions. Not so great for the old people barely braking a sweat... after protein shake they left with more calories then they burned and, with most people's daily meat diet, ample protein (there is an upper limit).
Needless to say, I didn't last very long there and, luckily, what rescued me was a job in my field. But now I had many more resources and education to help sift through all the countless information and misinformation in the diet and exercise category. I've been collecting good articles online that, I feel, are informative to the average person, just in case I ever find the urge to go back into fitness. So, this blog with help me keep to that in a more organized fashion (I hope).
And finally...
The disclaimer. I did not major in health, fitness, or nutrition (or anything similar) in college. I do not claim to be an expert in health, fitness or nutrition and I think those experts can be very helpful and informative. However, while many ladies have no problem spending to go to the spa or get their hair and nails done and many men will spend their free time figuring out a fantasy football team or a new game for PS3, they'd gripe at a PT's or nutritionist's bill and time. I understand this and realize many of these same people turn to the internet, TV and friends for similar advice. Unfortunately, this leads to all the "if it's too good to be true, it probably isn't true" information so I hope I can help some. If you question something I've said, please e-mail me with a reference showing explaining my statement to be misinformation. Thanks!
So... anyhow, I think I've figured out what I can blog about when I'm bored. I've always been big on fitness but I never really got to be too competitive. I was good at swimming but my HS didn't have a swim team until my junior year. My parents made me quit because they were convinced I'd stay sick the entire season and rack up a bunch of Dr.'s bills and miss school. I did play tennis but I never got that good. I never had the opportunity to do the camps or sports teams outside of school. But, my parents took me on family bike rides often as a kid (although they forbid rollerblades) and took us to the beach and community center pools.
Once I got to college and lived on my own (and had access to a sweet gym) I really upped the anti. I stuck with swimming, running and resistance training. I did some flag football, co-ed softball and round robins tennis (where I met one of my best friends!). Of course, now my college offers both intramural tennis AND swimming AFTER I've long graduated. Big fan of intramural sports, by the way. Then, went to move to FL without a job. Since I couldn't get a job in my field right away I decided to get my AFAA cert. for personal training to pass the time. This is where I found out the greatness of 5Ks. But the rest of my short PT career wasn't so exciting. I mainly had older clients (hello FL retirees) who had Dr. notes urging them to find a fitness program. The problem is they hated being there and actually working for anything. To top it off (and many gyms do this) the owner really pushed the protein shakes, which works well for the owner as he was a body builder and performed in competitions. Not so great for the old people barely braking a sweat... after protein shake they left with more calories then they burned and, with most people's daily meat diet, ample protein (there is an upper limit).
Needless to say, I didn't last very long there and, luckily, what rescued me was a job in my field. But now I had many more resources and education to help sift through all the countless information and misinformation in the diet and exercise category. I've been collecting good articles online that, I feel, are informative to the average person, just in case I ever find the urge to go back into fitness. So, this blog with help me keep to that in a more organized fashion (I hope).
And finally...
The disclaimer. I did not major in health, fitness, or nutrition (or anything similar) in college. I do not claim to be an expert in health, fitness or nutrition and I think those experts can be very helpful and informative. However, while many ladies have no problem spending to go to the spa or get their hair and nails done and many men will spend their free time figuring out a fantasy football team or a new game for PS3, they'd gripe at a PT's or nutritionist's bill and time. I understand this and realize many of these same people turn to the internet, TV and friends for similar advice. Unfortunately, this leads to all the "if it's too good to be true, it probably isn't true" information so I hope I can help some. If you question something I've said, please e-mail me with a reference showing explaining my statement to be misinformation. Thanks!
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