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Natural Insomnia Help

insomniaPraise the Lord I have been able to sleep well the last two nights, thanks to some helpful tips from some of my readers and my midwife. These are helpful suggestions for those who deal with insomnia in or outside of pregnancy. The top two suggestions are what I have been doing primarily and seeing a vast improvement!

1. Calcium/Magnesium – regulate relaxation, especially with muscle tension and physical restlessness. Take approximately 2000 mg of calcium and 1000 mg of magnesium before going to bed (they are usually balanced properly in a cal/mag supplement). Best in a liquid combination form. If you take in tablets you will have to drink a large glass of water to swallow that many pills which results in an increased amount of times having to go to the bathroom in the middle of the night (at least for the pregnant ladies).

Foods rich in magnesium include: legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains. Food rich in calcium include: dairy products, canned fish with bones, nuts, fruits, vegetables, dried beans, rice beverages, molasses, and some leafy greens.

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Bring in houseplants!

Houseplants are a wonderful means of bringing fresh and clean air and oxygen into your home! In fact, they are perhaps the most sophisticated air-purification system available at a more frugal cost! They absorb carbon dioxide and chemicals such as formaldehyde and benzene, and provide a healthy level of humidity. Plus they bring a little creation into your home (part of that creative mothering), displaying some of God’s creativity in each unique plant that He created, encouraging a little love of nature when it is not necessarily able to be enjoyed out of doors as in the current winter season. They provide such elegant decorations to our homes as well!

The EPA estimates that indoor air is 2 to 10 times more polluted than outdoor air. How is this possible? Contributors include that variety of furniture, carpeting, ply-wood, adhesives, mattresses, and shower curtains.

According to Renee Loux in Easy Green Living: “Two small plants or one medium size plant per 100 square feet will provide fresh air and healthy, mold-free humidity in any room so everyone can breathe deeply with ease.”

What are the most effective plants for completing this task?

Bamboo palm, Chinese evergreen, corn plant (Dracaena massangeana, not edible corn), dragon tree, chrysanthemum, English ivy, peace lily, pothos, philodendron, and snake plant.

I am motivated to start saving my pennies to include a little more creation into my home and provide a more healthy environment at the same time!

This post is part of Works for Me Wednesdays.
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Q & A: Pre-natals & Supplements

Lauren asked:

I was wondering what your view is on taking prenatal vitamins during pregnancy. I know that Sally Fallon and others like her do not recommend it.  But, I am still afraid of not getting all the nutrients needed. If you could let me know your thoughts, that would be great.

I have heard that the Nourishing Traditions diet does not recommend pre-natals due to the addition of synthetic vitamin A in many brands, which in overdose can led to birth defects (as described in brief here). I have chosen to take the advice of my midwife and she encourages the use of a quality pre-natal, especially for the folic acid and iron content which is so essential in early development. It is very difficult to get all the minerals and vitamins necessary for the proper development of a baby without a good supplement. She also mentioned that you will know if you have an overdose of Vitamin A – you will get sours in your mouth and around your lips and dry skin problems behind your ears!

Overall, make the decision that you feel most comfortable with and trust the Lord with the results. I highly recommend: Integrative Therapeutics Prenatal Forte. My midwife knows the Natropath that makes these vitamins and he has been doing it for some 30 years and is very knowledgeable. These prenatals can be taken throughout your child-bearing years in smaller quantities. My midwife recommended I take 4 a day while nursing and between pregnancies. She even takes them and recommends them for all women!

For an excellent article on the importance of prenatal vitamins and also addressing the vitamin A issue, visit here.

Lucy asked:

I am wondering what you have to say about taking daily supplements such as multivitamins and such. I would be grateful to know if you think supplements should be taken. THANKS!

I do think it is wise to take take a daily supplement if you can afford it, but I don’t believe it is the end of the world if you do not. I have not done a ton of research in this area, but I have been taking pre-natals for the last few years at my midwife’s recommendation as described above. This is pretty much all I personally take. My husband very rarely takes a daily multivitamin and I give a Children’s liquid multivitamin to my daughter from Fred Meyer nutrition.

Other more frugal means of adding further supplementation to our diet includes the addition of various seeds (flax seeds, sunflower seeds, pumpkin seeds), cod liver oil, and apple cider vinegar to our diet. These are wonderful additions that increase overall health and boost your immune system! Overall, maintaining a balanced diet is key (quality whole grains, lots of fruits and vegetables in a variety of colors) to make sure you get the nutrients you need. I also believe that drinking a lot of fresh filtered water is one of the missing factors toward maintaining a healthy body.

Stephanie @ Keeper of the Home wrote a thoughtful series on supplements here.

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Q & A: Coconut Oil

Caroline asked:

I was wondering about coconut oil. I bought some and cooked an egg in it and the egg tasted like the oil. After that I just can’t bring myself to use it to cook with again. Is there a certain kind that you use that doesn’t make the food taste like the oil?

With a small item like a single egg, you will probably notice the taste, so I would recommend using butter in that occasion. When I have prepared a larger quantity of eggs or anything else, the taste will naturally just blend in. I use either coconut oil or butter most frequently now depending upon the item I am preparing as they are the best options nutritionally for cooking (read more about healthy oils here & here). Also, you don’t need very much for it to go a long ways! A little dab will do you for all your stir-frying and cooking needs (approximately 1/2 tsp is about right!).

Coconut oil is best for all stir-frying, sauteing, and also works great in baking. I will often use butter and coconut oil in combination in my baking with great results. Butter also works great for sauteing and baking. For butter, homemade from raw milk is great, or else kerrygold butter (read more here) is another wonderful option.

For the best coconut oil, choose extra virgin organic coconut oil. The best price available that I have found is through Mountain Rose Herbs. It is worth every penny!

Beyond cooking, coconut oil gets a lot of use at my house! Read more about it’s health benefits here. I also use it as a conditioner, deodorant, in combination with other ingredients for toothpaste, and in replacement for lotion, aftershave, etc.

Bulk organic herbs, spices and essential oils. Sin

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Natural Healing for the Family

Did you know that Americans spend more each year on over-the-counter remedies for coughs and colds than the combined costs of running the governments of Guatemala, Honduras, and El Salvador?

We were up quite a bit last night nursing my sweet feverish Karis (at 101 degrees). This was the first fever I have experienced with her, so questions of whether or not it was serious were continually going through my head. I have always been hesitant to pay the doctor a visit, primarily because of our lack of health insurance, and secondarily because they often only tell me what I already now and want to just load us up with antibiotics.

To settle my fears, I dug out my two handy little natural health manuals which are simply wonderful, especially for the first time mommy! I can’t recommend these two books more highly for every mommy desiring to prepare and preserve a natural home without all the added antibiotics that can do more harm than good.

How to Raise a Healthy Child…In Spite of Your Doctor by Robert Mendelsohn, M.D. – I love Dr. Mendelsohn’s book, due to it’s thorough coverage of topics such as circumcision, vaccinations, birth, and various childhood illnesses. I will never visit the doctor before referring to this book! He explains all you need to know as to how to evaluate the seriousness of any sickness and simple natural remedies from home. He says: “Common colds and influenza do not require medical treatment, and the medications often used to treat them, will merely relieve symptoms. The effects of doing this may be counterproductive, because they interfere with the body’s efforts to cure itself.”

Prescription for Nutritional Healing by Phyllis Balch, CNC – this is a huge reference guide covering everything from A-to-Z, with all drug free remedies using vitamins, minerals, herbs and food supplements. This covers every concern for adults and children.

I was assured to discover that the two best remedies for both cold and fever symptoms were the two H’s for both children and adults:

1) Hydration – keep drinking lots of liquids to replace the loss of fluids in your body through runny nose, cough, perspiring, etc. Try to drink 8 ounces every hour in whatever form they can be taken.
2) Humidifier – the use of a humidifier will greatly assist in maintaining a moist humid environment to assist in the ability to breath easier. Great for the lungs as in alleviating congestion.

For fevers, Dr. Mendelsohn assured me that I should only be concerned if her temperature rises above 106 degrees and there is presence of other symptoms, such as vomiting, diarrhea, chills, etc. Otherwise, just let it run it’s course. There is even no need for antibiotics, as they tend to slow down the process and cause other issues as well.

Save yourself a doctor bill, which is usually around $175 for us, by picking up these two books!

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My Favorite Natural Sweeteners

What would life be like without a little sugar to make the medicine go down? Okay, I admit. I have a sweet tooth! I have greatly enjoyed exploring the world of natural sweeteners to replace the abundant processed and bleached sugar that is in most recipes and kitchens. Did you know that the average American consumes around 175 pounds of sugar per year (that’s 46 teaspoons a day)? If you evaluate food labels more closely you will be surprised to see Corn Syrup or High Fructose Corn Syrup in practically every item.

This website informed me that: Eating sugar depletes B vitamins (which leads to premenstrual symptoms and depression, my sisters), promotes Candida albicans, bone loss and tooth decay*. Then of course there is obesity, diabetes and heart disease since sugar raises blood sugar, triglycerides, and cholesterol.

Did you know that certain natural sweeteners actually have nutrients and minerals that are good for you? Keeping in mind that all things in moderation is always wise…

Here are some of my favorites and how to use them from my house to yours!

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Variety in Your Grains

There is such a variety of grains out there ready for our use…why limit ourselves to whole wheat? My recommendation for beginning on the pathway to more nutritious eating is to try and eliminate white flour and replace with whole wheat (read more here). This is a huge step in the right direction! As you become more familiar with whole wheat, it is very nutritious to start including a variety of grains in your diet!

Here is what we use around our kitchen. There are many more quality grains out there, but I have simplified my kitchen to use some of the easiest to work with…

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Pursuing a Natural Pregnancy – Protein

Thus begins a series on pursuing a healthy and natural pregnancy. Upcoming posts include Karis’ homebirth story, midwifery, exercise during pregnancy, and other related topics. I do not profess to be an expert on health and nutrition, so make sure to run things by your midwife or practitioner.  If you have a topic to add to the discussion, please send it my way!

One of the most important things I understand to be in the increased in the consumption of a pregnant mother is protein (recommended between 80-100mg per day). This is essential, especially during the first trimester but continuing throughout the entirety of the pregnancy, for the healthy growth and development of the little one inside!

For further reading on the recommended diet for a healthy, natural pregnancy, check out the diet recommendation by the Bradley Method.

In my effort to increase protein and yet stay within my budget, I have been trying to think of creative ideas to increase proteins in my diet found in dairy, eggs, and beans, as they are more frugal than meat.

I try to aim to eat 20 grams at each main meal of the day and an additional 20 grams from a snack, totally 80 grams per day. I definitely do not accomplish it perfectly every day, but here are a few ideas that work for me.

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Q & A: Our Exercise Routine

Taking a pause from the simplifying series this week to address this question that Abbi presented several weeks ago…finally getting around to sharing our exercise routine. Come back next Wednesday for simplifying tips for the bedroom!

Abbi asked: I would love to hear more about what you do for exercise in the mornings. What has worked for you?

Accountability

Aaron and I have found the most successful way to be consistent in exercising is to keep each other accountable. We wake up together around 6:30am and work out together before the little one wakes up. This has worked very well for us. I am not motivated to exercise without his help and the same goes for him. We exercise twice a week currently, Tuesday & Thursday mornings, as we normally take a family walk at least once a week to give us three exercise sessions each week (which I believe is the standard recommendation).

Exercise Bike

The Lord provided a nice exercise bike for Aaron’s use which he will work out on for about 30 minutes (neighbors moved away and gave it to us for $10), while I use an exercise aerobic video (around 25 min. in length). Due to the limited space in our bedroom, we actually store the bike in our closet and he exercises in there. We do have a large closet, so it works well. I use the video on my laptop, propped on the bed, and work out in our bedroom space. We enjoy this routine because it works well for all seasons! We are not dependent upon nice weather to get some good exercise in. Exercising in the morning also helps boost our energy levels for the day. It also works well to just take a shower right afterwards and be nicely prepared for the day.

Aaron actually reads his Bible while exercising, but I have to wait until afterward as my hands are active in my routine. I will spend time in the Word while nursing Karis as she normally wakes up around 7:30am, and by then we have completed our exercise, taken a shower, and have gotten dressed for the day.

I have seen numerous used exercise bikes and equipment on craigslist for anyone interested.

Workout Videos

Currently I am using Denise Austin’s Power Zone DVD. (Warning: on the front cover Denise is not in very modest attire, but in the video they wear decent sports bras or tank tops with shorts or capris. Front cover must just be for sales, sadly enough). This is an excellent, thorough, fairly intense workout, including an aerobic workout, and two other toning segments. I normally stick to the aerobic workout, as time does not permit further toning. You have to have a power resistance band for this workout, but these are very cheap in the exercise section at Target or a similar store.

I am still using this video into the beginning of my pregnancy, but in another month or so, I will mellow down a bit to using Denise Austen’s Fit & Firm Pregnancy DVD. I used this with the first pregnancy, and it was very helpful for keeping me healthy up till the birth. It is definitely not as intense as the Power Zone video, but it also includes a post-pardum workout to ease back down to your original weight.

That’s what works for us!

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Kombucha: Refreshing Summer Drink

Thanks to my sweet SIL Autumn Edmonds for sharing this wonderful post on Kombucha for us! I just recently completed my first batch of the drink and we thoroughly enjoyed it. It is a wonderfully refreshing drink for summer especially! Pleasantly fizzy and sweet! Fermenting for seven days works great for us. As Autumn mentions at the end there has been some debate over the safety of consuming this product as a pregnant or nursing mother. Her cousin, a nurse, assured us that drinking this beverage in moderation during pregnancy or nursing is perfectly safe. We have mushrooms to share for any of our local friends, just send me an e-mail.

Want to be groove with the hippies, save money and offer a helping hand to your liver? Tired of your drink’s main ingredient being high fructose corn syrup? Now you have a healthy and hip alternative, equipped with a great name. Let me introduce you to Kombucha.

Wonderfully fizzy and slightly sweet tasting, Kombucha is a great way to improve your health. The Kombucha culture, often referred to as a “mushroom”, is a probiotic colony of friendly yeast and bacteria. It acts on sugar and tea to produce acetic, lactic and glucuronic acid. Kombucha is great for detoxification, boosting metabolism and assisting digestion. It is rich with antioxidants and amino acids, namely L-threonine (supports healthy protein balance). Kombacha is loaded with enzymes and healthy bacteria thought to enhance the digestive process. It has been used to prevent post-meal heartburn, acid reflux and has even been used as a cure for cancer.

Kombucha is very simple and inexpensive. It costs about 50 cents a gallon to make, compared with about $3 for a 16 ounce Kombucha drink at your local health food store. I make mine with black mango tea from Trader Joes. Try to stay away from non-organic teas, they contain fluoride.

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