7 Tips For A Natural Childbirth

1. Get a solid prenatal education

Seek out classes that include how labor and birth work and natural labor pain management techniques, such as breathing, self-hypnosis, relaxation and other coping mechanisms. Your hospital probably offers an evening or weekend course, but that might not be enough information, especially if they have a high epidural or C-section rate. Instead, research independent educators. Try a few different classes or styles until you find one that feels like a good fit.

2. Pick a health care provider who’s into natural birth

Some are, some aren’t and your chances for achieving your goal are increased if the people taking care of you are on the same page. You might also want to hire a doula and, if you’re delivering in a hospital, ask for a labor nurse who’s into natural births, too.  

3.  Don’t gain too much weight

Labor tends to go more smoothly for women who aren’t overweight. They have fewer complications and require fewer medical interventions.

4. Go for a low-intervention pregnancy

Women who “go low” during pregnancy set a precedent for going low-intervention during labor, too. If you don’t have any particular health problems, opt for fewer rather than more tests, treatments and interventions during your pregnancy. Obviously, some tests are important for every mother, but many are entirely optional.

Whenever tests or procedures are recommended, ask why you need it, if it will change or improve your health or if you’d be just fine without it. If your doctor or midwife provides compelling reasons why you need certain interventions, then get them. They’re there for good reason, but not every patient needs everything.

5.  Spend early labor at home

You can move around, get in the tub, eat and drink and go for walks. When your contractions are consistently less than five minutes apart and getting stronger for at least a couple hours no matter what you do, then you can check in with your provider. If you go to the hospital and you’re not very far dilated, go home.

6. Use water

A shower, bathtub, birthing pool and hot compresses are Mother Nature’s tools for easing pain and helping you relax. Spend as much time as possible in water.

7.  Use your prenatal education

Breathe, meditate, relax, move, change positions, get a massage, listen to music, whatever it takes. 

21 Foods That Sound Healthy, But Are Not!

1. Multi-Grain and Wheat Breads

Terms such as multi-grain, 7-grain, and wheat sound healthy on package labels, but the breads inside may not actually be made from heart-healthy whole grains. Many types of bread labeled "multi-grain" and "wheat" are typically made with refined grains. Whole grains, by definition, are foods that contain all the essential parts of the entire grain seed; this includes the bran, germ, and endosperm. Without processing, these components remain intact and provide more protein, fiber and essential vitamins and minerals. How can you be sure you’re getting whole grains? Read nutrition labels carefully. If the first item in the ingredient list is refined flour (it will typically say "bleached" or "unbleached enriched wheat flour") you are not getting 100 percent whole-grain bread.

2. Vegan Baked Goods

Just because a baked good is vegan doesn’t mean it’s healthy. Popular vegan diet books, restaurants and bakeries endorse vegan cookies, cakes and breads as healthy super foods that can be enjoyed as a part of a balanced diet. Vegan products can pack just as many calories, sugar, and fat as traditional baked goods. The problem with vegan baked goods is that consumers see natural ingredients such as evaporated cane juice, agave nectar, vegan chocolate chips, and coconut oil, and make the assumption that these ingredients are healthier than traditional sugar, dairy and flour. Scary fact: commercially-available vegan chocolate frosted cupcakes contain 350 calories, 18 grams of sugar and 22 grams of fat per 2 oz. serving!

3. Frozen Yogurt a.k.a. “Fro-Yo”

Frozen Yogurt has been gaining popularity in U.S. cities in recent years, and it is now considered one of the trendiest treats on the block. While a better choice than ice-cream, commercial fro-yo shops offer self-service machines, jumbo portion sizes, and everything-but-the-kitchen-sink topping bars filled with cookies, candy, and hot fudge. Bottom line: If you frequent the corner fro-yo shop, stick to the smallest portion size and choose real fruit toppings with a tablespoon of roasted almonds or pistachios.

 

4. Jarred Pasta Sauce

Tomato-based pasta sauce is rich in vitamins A and C and delivers at least a serving of vegetables. What’s more, tomato products provide nearly 85% of dietary lycopene, which protects against heart disease and some cancers. But commercially-available brands are loaded with sugar, high fructose corn syrup, sodium and fillers. Just ½ cup of Prego Fresh Mushroom Italian sauce has 11 grams of sugar -- the same amount that's in a glazed yeast-raised donut! To extend shelf life and taste, jarred sauces are packed with sodium and ascorbic acid. Some of your favorite pasta toppers pack well over 900 milligrams of sodium per 1-cup serving -- more than a third of daily sodium intake. If you want to reap the nutritional benefits from tomato sauce, make your own with fresh tomatoes, basil, garlic and a touch of extra virgin olive oil.

 

5. Fat-Free Salad Dressing

When trying to lose weight, salads can be the perfect lunchtime meal or light dinner, unless you top the nutritional powerhouse with fat-free dressing. Many people think that by using fat-free dressing is a healthy choice as they are saving calories and benefitting their health. Unfortunately, by skipping a more full fat dressing, you may be missing out on the true health benefits from eating fresh vegetables. Salads are chock-full of greens, which contain fat-soluble vitamins, essential minerals and antioxidants that protect our bodies from disease, but without the addition of some fat, our bodies are unable to fully absorb the nutrients in salad. A recent study showed that eating fat with your salad significantly increased how many nutrients were absorbed compared to fat free dressing.

6. Prepared Salads

Speaking of salads… Don't assume that anything with the word "salad" in it is going to be healthy. Prepared tuna, chicken, and shrimp salads are often loaded with hidden fats and calories due to their high mayonnaise and oil content. While a lot depends on portion size and ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams of fat. If you're ordering take-out, opt for prepared salads made with low-fat mayonnaise, and keep the portion to about the size of a deck of cards. Love the idea of eating a tuna salad for lunch but fear the fat? Make your own version at home and include condiments such as Dijon mustard, yogurt, and fresh herbs!

 

7. Reduced-Fat Peanut Butter

Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. Both regular and reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat version has significantly more sugar. Some may ask, isn't it healthy to cut out some fat in your diet? Not in this case. Regular peanut butter is a natural source of the "good" monounsaturated fats. In the past few years, research has shown that individuals who include nuts and nut butters in their diets are less likely to develop type II diabetes and are protected from heart disease. The verdict? Look for a natural peanut butter with an ingredient list that contains no added oils, cane sugar, or trans fats. Better yet, find a store where you can grind your own, or make your own nut butter at home.

8. Energy Bars

Energy bars are the perfect pre-workout snack, right? Not so fast. Many energy bars are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat. In addition, energy bars are often laden with synthetic ingredients we can’t pronounce. Some energy bars (particularly meal replacement ones) contain more than 350 calories each ― a bit more than "snack size" for most people. If you are grabbing a snack on-the-go, choose wisely: try one-quarter cup of trail mix, or 1.5 oz. of low-fat cheese and three to four small whole-grain crackers. If you must reach for an energy bar between work and the gym, opt for a version made with dried fruit, nuts, and whole grains and avoid chocolate-coated bars, which tend to be higher in sugar, fat and calories.

9. Bran Muffins

Most bran muffins, even those sold at delis and coffee shops, are made with generally healthy ingredients. Bran is rich in fiber, omega three fats, protein, vitamins and minerals. The problem with today’s commercially available bran muffin is the portion size. Many muffins sold in stores dwarf the homemade muffins made a generation ago. A random sampling of some coffee and restaurant chain bran muffins showed that many topped 350 calories apiece, and that's before any butter or jam. In addition, the bran muffins at a popular bakery chain contain 600mg of sodium ― roughly one-third of a day's maximum. Even a healthful food, if over-consumed, can be not-so-healthful. Enjoy your bran muffin, but eat half, and save the rest for an afternoon snack. If you want to save money and calories, bake your own muffins using mini-muffin tins.

10. Smoothies

Most smoothie chains and coffee bars start out with good intentions and healthy ingredients. Smoothies often begin with a “base” of blended fruit, yogurt and low-fat dairy. The problem with this seemingly-healthy option is disproportionately large serving sizes (the smallest size available is often 16 oz.) combined with added sugar, ice cream, and flavored syrups. Commercially-available smoothies often include a half dozen add-in ingredients. The resulting combination racks up a hefty amount of fat and sugar that can reach anywhere from 500-600 calories!

11. Packaged Turkey

Turkey is an excellent source of lean protein and a good choice for a speedy lunch or dinner, but many packaged turkey slices are loaded with sodium, preservatives, and nitrates to extend shelf life. One 2-oz. serving can contain nearly one-third of the maximum recommended daily sodium intake. A diet high in sodium has been shown to increase high blood pressure, which can lead to heart disease and stroke. If you love turkey wraps, roll ups and sandwiches make sure to buy low-sodium varieties or opt for fresh turkey slices. If you can't roast your own turkey, the best rule of thumb is to find a brand with less than 350 milligrams of sodium per 2-oz. serving.

12. Foods Labeled "Fat-Free"

It’s essential that we all continue to remind ourselves that fat-free does NOT mean calorie-free. Foods that do not contain fat are not automatically healthy foods. Fat free foods often lack flavor. To give them more tastiness, food companies pour in other ingredients such as added sugar, thickeners, and sodium. Always check the nutrition labels when buying packaged foods. Remember when it comes to fat, not all sources are created equal. “Good” fats such as monounsaturated and polyunsaturated fats improve blood cholesterol and increase satiety. The overall composition of a food is just as important as its fat content, so check to see how your favorite foods compare in total calories, sodium, fiber, vitamins and minerals. Of course, it’s also important to remember that there are many very healthful naturally fat-free foods, including most fruits and vegetables.

13. Restaurant Baked Potatoes

Sure, a baked potato in its natural state (that is, sans toppings) is a healthful food. Potatoes are naturally rich in vitamin C, potassium, and fiber. Additionally, a medium-sized baked potato contains only about 160 calories. But if you're eating out in a restaurant, don't assume that the baked potato is the healthiest choice on the menu. Many restaurant-style baked potatoes can come "fully loaded" with butter, sour cream, cheese, bacon bits, and other goodies that can add up to around 600 calories and 20-plus grams of fat. Ask for a plain baked potato, and get one or two small toppings on the side. If you’re really craving an old fashioned baked potato with all the fixings, try making your own healthful baked potato meal at home by adding chopped cooked chicken, chives, a tablespoon of light cheese and a dollop of Greek yogurt!

14. Sports Drinks

If you're going for a leisurely walk or doing some light housework, skip the sports drinks. While most sports drinks do contain important electrolytes (like potassium and sodium) necessary for those who are doing intense workouts or endurance training, you don't need a sports drink to fuel light activity. Nutritionists and industry experts agree that sports drinks are only beneficial during high-intensity exercise when your workout exceeds one hour. Many sports drinks contain 125 calories and nearly 15 grams of sugar or more per 20-oz. bottle. Spare yourself the extra calories and opt for plain water or a calorie-free beverage to keep you hydrated. Stick to this rule of thumb: only drink sports drinks when you are training for an endurance event, and don’t gulp sports drinks outside of activity — the extra sugars will be converted to fat, which won’t help your performance or your waistline.

15. Granola

Granola typically starts with nutritious ingredients: rolled oats, dried fruit, and a healthful dose of fat from nuts and seeds. The problem is that most of the whole grain goodness and fiber is coated in sugar, honey, and molasses and then baked in oil to deliver the crunchy texture and taste we all love. A traditional 1-cup breakfast serving can pack nearly 600 calories and 20 grams of sugar before adding milk or yogurt. With the addition of gourmet ingredients such as coconut, chocolate, and roasted almonds, some commercial brands deliver as much as 25 grams of fat per serving! If you can’t live without the crunch of your favorite granola clusters, try using this whole grain as a condiment and simply sprinkle 1-2 tablespoons of granola on top of Greek yogurt or hot oatmeal to give it an added crunch.

16. Boxed Rice Pilaf

Whole grains that cook in less than 90 seconds can be enticing. Brown rice, long grain rice, and other grain products are an essential part of a heart healthy diet. Whole grains like these are a good source of vitamins and minerals. Plus, complex carbohydrates have been linked to reducing diabetes and some cancers. Although boxed rice appears healthy and low in fat, just wait until you read the sodium content stunner! Spice packets, which accompany instant grains, can contain as much as 800 mg of sodium – almost half the daily recommended sodium intake. Excess sodium in the diet increases blood pressure and contributes to excess fluid in the body. A better choice? Cook a batch of whole grains on Sunday and add your own chopped garlic, onion, spices, and seasonings. You can portion out servings for the week in containers, so you have a quick, healthy whole grain side dish.

17. Canned Soups

Many dieters turn to soup as a convenient method to control calories and reduce portion sizes. In fact, research shows that eating soup (a low-density food) can promote fullness and help facilitate weight loss. The trouble with canned soups is that even when labels proclaim “100% natural, low sodium, and reduced fat” health-savvy consumers still need to check the nutritional information and ingredients for sodium and fat content, as well as artificial flavors and preservatives. Some childhood favorites contain as much as 800 mg sodium per serving, and the actual serving size is only half of the can. To include soup as part of your healthy diet, you can choose to make your own from scratch to control the amount of sodium, or if you must choose a canned soup, always select one that is a reduced sodium, broth-based variety, over bisque and chowder style soups.

18. Gluten-Free Goodies

Gluten-free means good-for-you, right? Wrong! Gluten-free cookies, crackers and baked goods are often loaded with refined grains such as oat or rice flour, sugar and fat. Now it’s even possible to buy Betty Crocker cookie and cake mixes in gluten-free varieties, but other than removing gluten from the recipe, they don’t trim the fat, calories or sugar in any meaningful way. The best bet is to stick with natural gluten-free foods like fruits and vegetables, nuts, lean proteins, and nonfat or low-fat dairy products. When buying gluten-free baked goods and crackers, make sure you read the labels and avoid those that are rich in sugars or saturated fats.

19. Diet Soda

Sure, diet soda is calorie-free, but there’s no evidence that drinking diet soda will help you lose weight. In fact, some believe that drinking diet soda may increase your desire for sweets and may trip up your body’s natural mechanisms that help control your hunger and appetite. Using diet soda to satisfy your sweet tooth may train your brain to crave more sweets. Consequently, when you eat a naturally sweet food, like some strawberries or a banana these treats may not taste sweet enough.

20. Baked Chips

If you are one of the people scouring the grocery store snack aisle to make sure your potato chip choice is “baked” not fried, you might be surprised to hear that the fried chips may actually be a better choice. Here’s why: While baked chips do reduce the fat content of chips, they don’t offer as big of a calories savings as you might expect. In fact, many chips that say that they’re baked have just 20 fewer calories compared to their fried full-fat counterparts. In addition, because fat is filling, you may actually eat more calories when enjoying baked chips because they provide a higher carbohydrate to fat ratio than fried potato chips. When we believe we’re making a healthier choice, we often eat larger servings.

21. Fiber-Fortified Foods

Most of us fall short of the 25-30 grams of fiber recommended daily. You may be surprised, however, to hear that resorting to fiber-fortified foods is not a great solution to this problem. There are an increasing number of packaged products including cereals, snack bars, and crackers that are made with refined grains with man-made fibers added to them. Most of these products’ packages display claims =about the high fiber content. Unfortunately, research suggests that some of the fibers manufacturers are adding to their products may not provide the same health benefits as natural fiber that comes naturally in whole grains, nuts, seeds, beans, fruits and vegetables.

 

Top 25 At-Home Exercises

	1. Supermans Who doesn't want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes. User Rating:    |   View Exercise »
	2. Push-up The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement. User Rating:    |   View Exercise »
	3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas. User Rating:    |   View Exercise »
	4. Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up. User Rating:    |   View Exercise »
	5. Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch. User Rating:    |   View Exercise »
	6. Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power! User Rating:    |   View Exercise »
	7. Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form. User Rating:    |   View Exercise »
	8. Front Plank This is harder than it looks!  Your back and abs will love you. User Rating:    |   View Exercise »
	9. Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight. User Rating:    |   View Exercise »
	10. Supine Reverse Crunches Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP. User Rating:    |   View Exercise »
	11. Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day. User Rating:    |   View Exercise »
	12. Squat Jumps A bit of heart rate work while working on total body movement. User Rating:    |   View Exercise »
	13. Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice. User Rating:    |   View Exercise »
	14. Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core areas. User Rating:    |   View Exercise »
	15. Glute Activation Lunges Often missed, this Gluteus workout is the MAXIMUS. User Rating:    |   View Exercise »
	16. Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements. User Rating:    |   View Exercise »
	17. Hip Rotations (Push-up Position) I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue. User Rating:    |   View Exercise »
	18. Side Lunge Advanced in terms of needing to include some movement into what becomes a static pose. User Rating:    |   View Exercise »
	19. Side Lying Hip Abduction A common mistake is raising the leg too high in this exercise.  Small but effective movement. User Rating:    |   View Exercise »
	20. Side Lying Hip Adduction Even smaller movement than Abduction but equally important. User Rating:    |   View Exercise »
	21. Side Plank (Modified) Advanced exercise that brings together a combination of core exercises.  If you feel joint pain, STOP. User Rating:    |   View Exercise »
	22. Side Plank with Straight Leg Don’t forget to breathe on this exercise – exhale on the exertion. User Rating:    |   View Exercise »
	23. Single Leg Stand I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking. User Rating:    |   View Exercise »
	24. Standing Calf Raises - Wall My shins are my weak points, thus finding a great exercise like this to improve that area is important. User Rating:    |   View Exercise »
	25. Supine Pelvic Tilts May not look like an abdominal exercise, but you will feel the burn after a set of these. User Rating:    |   View Exercise »