From my 4th month of pregnancy onwards, most early mornings would find me sneaking downstairs in the dark, donning sweatpants, a t-shirt and hoodie. After drinking half a glass of water, then filling my large glass back up to the top, I entered my private exercise studio, otherwise known as my husband's freezing cold, converted-garage music school studio.

Pointing the space heater directly at me (until I warmed up enough each morning to push it away), I would stick a pregnancy exercise video in to the computer and spend 20-40 minutes pumping iron. working up a huge sweat. doing mild cardio and toning.

My Personal Experience with Exercise in Pregnancy

It works. It really does.

When I was pregnant with my first child, I was very good about spending 30-60 minutes almost every single morning doing pregnancy yoga, or else going for a long walk in the park or along the river. I had nothing to compare that pregnancy with, but I diligently kept up with my workouts because that's what the books told me to do and the yoga made my aching muscles more bearable.

With my second and third pregnancies, I wasn't very disciplined. I tried to stay active by taking my kids on walks to the park, gardening and other physical activities, but nothing consistent. I struggled with a great deal of sciatica and some minor blood sugar issues (with my second only), even though my pregnancies were still wonderfully healthy overall.

I'm not always good about including regular exercise in my life, but during the month before I found out I was pregnant with baby #4, I had set some exercise goals and was pushing myself to truly get in shape. I bought Jillian Michael's 30-Day Shred. I didn't do it every single day, but at least 4 days a week. It was brutal, but I felt that my endurance and strength were increasing and I began to love doing it.

Once the first trimester morning sickness and fatigue hit this time around, I realized that although I had little energy to exercise, I really missed it and how good it had made me feel.

I found that I lacked the energy to do much those first couple of months, but once the nausea began to decrease and I wasn't dragging myself through each day, I knew that it was time to return to my morning exercise ritual.

Image by sean dreilinger

How I Worked Out This Pregnancy

I had already ruled out going to a gym, because I find it too impractical trying to get out of the house as a mom of littles, and after doing a trial week at the gym my husband attends, realized that I didn't like feeling self-conscious with others looking at me. The privacy of my own home felt best.

I compared a lot of pregnancy videos, looking at video length, type of exercise, intensity, and video reviews. After coming off of the 30-Day Shred (which is very intense and pushes you hard), I knew that I didn't want something too slow or gentle. I wanted to find an exercise video that still challenged me, pregnant or not.

After much searching, I settled on Lindsay Brin's Complete Pregnancy Fitness 4-DVD Workout Set. It includes cardio and toning routines for first, second and third trimester, as well as a post-natal bootcamp DVD to help you get back to your pre-baby body. Each video is about 40 minutes long, give or take. Some days I did a whole video, other days only half (due to lack of time, not because it was too strenuous).

Overall, I'd give these videos a 7.5 or 8 out of 10. I still felt that I could have worked out at a higher intensity, and would have liked more intense cardio portions. Most days, I would follow whichever version of an exercise was the most intense or difficult, rather than doing any of the modifications, and sometimes I threw in a few extra reps of something if the transition between exercises felt too slow to me. By doing this, I was able to mostly achieve the intensity that I wanted, and still had the flexibility to choose something more moderate on days when I was really tired or feeling sore.

I definitely appreciated that the videos went along with each trimester. This made it easy to figure out how hard to push myself at each stage of my pregnancy, plus the variety was nice.

There are plenty of other videos out there, and next time around (God willing), I'll probably add another video or two to my repertoire just for variety. I still have my original Gaiam Pregnancy Yoga DVD, although I have to confess that I have only touched it twice this entire time. I prefer the cardio and toning much better. I liked that all I really needed was the video and a set of weights (or you can also use two sets- heavy and light).

Image by chobecajero

What Are the Benefits of Exercise in Pregnancy?

• Improved circulation
• Healthier placenta
• Helps to moderate weight gain
• Easier recovery post-partum
• Increased energy
• Less back pain

For me, the most noticeable benefits were having more energy, and definitely decreased back pain and post-poned sciatica (it didn't come until around 35 weeks this time, compared to 24-30 weeks in previous pregnancies).

I also found that I was able to sleep more soundly than I have previously, and didn't even start sleeping with an extra pillow (for leg/back support) until this past week, at 37 weeks. I've been completely comfortable with no extra support at all!

Exercising Safely

I'll be the first to admit that this is not an area of knowledge or expertise for me. These are just a few things that I've learned by reading some books on pregnancy exercise and through the DVD set I've been using.

• Drink extra water before, during and after your workout
• Particularly if you plan to do a long workout, eat something with both carbohydrates and protein before beginning. If I was only doing a shorter workout, I found that I could go without eating first, but would definitely need a hearty snack immediately after.
• Listen to your body. If you just don't feel well that day (even if it's something that you can usually handle without a problem), just take it easy.
• If something hurts, stop. I can usually tailor sit during pregnancy quite comfortably, but last week the baby dropped very low and it began to hurt, so I've taken it out of my routine.
• Always warm up, and finish with plenty of stretching. I began to find the stretching so beneficial that on days when I simply don't have time for a proper workout, I still ensure that I fit in 5-10 minutes of stretching.
• Use videos/exercises intended for pregnancy. There are a lot of things to take into consideration with a body that is changing due to pregnancy. It's best to follow the instruction of someone who is more knowledgable than you are about how to adapt exercises to make them safe.
• Expect that you will workout at a level slightly below what you are usually capable of. I was frustrated at not always breaking a sweat each time I worked out with my new videos, but the one time I did push myself to workout like I had before pregnancy (I definitely pushed myself too hard), I felt it and realized that I had to take it down a notch.

Here are some more tips for exercising during pregnancy, and how to do it safely.

Image by fitnesmanru

Now That I'm at the End

Exercising throughout this pregnancy was one of the best decisions that I made. I've been a bit busier since December and struggling to get in as many workouts as I did during the fall, and the difference is noticeable to me. I actually begin to crave it when I miss more than a day or two.

I'm 38 weeks pregnant now and plan to continue right up until the day I deliver. As soon as I get the go-ahead from my midwife, I will be back to moderate exercising for a faster recovery and to help prevent post-partum depression.

For me, exercise has made such a difference. It isn't miraculous and doesn't solve every pregnancy struggle. Have I finally hit a wall of exhaustion? Yes. Did I ask my husband the other morning whether I was this miserably uncomfortable and emotional at the end of my other pregnancies? You bet I did. (And his answer? "Yes, sweetheart, every time." It's good to be reassured that this is par for the course!).

Still, I'm a pregnancy exercise convert. You can bet you'll find me back in the garage with my videos next time around.

How about you? Have you exercised during your pregnancies and what results or benefits did you notice?

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By Contributing Writer, Brandy Ferguson

As a homeschooling mom of seven, and now getting ready to meet our eighth son in a matter of days, I've never been busier in my life!

With so much on my to-do list added to my already full schedule, I admit to having moments of brief panic in which I think to myself, "what if I don't get it all done before I go into labor?" or..."what if the boys' rooms look like THAT when the baby arrives!?!"  or..."what if I don't get the freezer filled with homemade food in time?"

I have to stop myself, almost on a daily basis and just...

breathe.

Because while I do have a lot that I would like to have accomplished, things that would definitely be a blessing to me and my family, the reality is that it is going to be okay.  Most likely, I'll carry this baby all the way to 40 weeks PLUS like I usually do, which means I still have three more weeks to achieve my goals, but if the baby comes earlier and I don't get to all these tasks, then it's alright.

I don't know about you, but the nesting thing is a very, very real and intense thing that I experience toward the end of pregnancy.  Mother Bird knows her Baby is about to hatch and that nest must be pristine and perfect.  It must, at all costs, be in order.  No clutter, nothing in disarray, all rooms organized and ready.

image credit

Sometimes it becomes an internal battle of sorts, as a mom of a large family.  Because the order in my head doesn't always match what I see around me.  Sometimes I forget that not everyone in our family, especially my brood of all boys, is in super-nesting-mode like me.  Sometimes I see the mess around me or the list that still has things to do on it and I start to lose perspective.  And I have to remind myself again....It's going to be okay.  Breathe.

Because, first of all, it's not like the baby's going to care. (Of course, I still will.)  And second, it's not fair to my family for me to be stressed out about something that's pretty silly in the grand scheme of things.  And most importantly, if there's ever a time to make sure my children feel loved and special, it's right before they're about to meet another new sibling.

Now having said all that, I will still try to prioritize and enlist help from my family to accomplish a few very key things like:

• sorting and washing newborn clothes, socks, baby blankets
• taking apart the infant carseat, washing, and reassembling
• making sure extra sheets and towels are clean and ready for our homebirth
• cooking and freezing as many meals ahead of time as possible

And after those things are done, if we are still waiting for our sweet bundle to arrive, I'll tackle more of those organization projects that seem so important to me right now. Those projects include purging the boys' rooms and closets, reorganizing the schoolroom, and cleaning out the toy boxes.  It would be nice to get to the coat closet and master closet, too, but I'm trying to be realistic here.

In the meantime, staying focused on getting rest and good nutrition as I try and prepare my  mind and body for birth is still a top priority.  I started taking my Alfalfa, Red Raspberry Leaf, and Evening Primrose capsules today in preparation for labor and delivery.

This is such a sweet, special season, these final weeks of carrying my baby, a time for really slowing down, looking around me at what I've already been blessed with, and savor it all the more.  There really is no need to stress about "the list" or "the mess" or anything else.

Because all that will matter in just a few short days or weeks is going to be that we're all here.  All ten of us.  Together.

Who cares about the list?

What about you?  Do you experience nesting at the end of pregnancy?

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Written by Courtney, Contributing Writer

The foods we consume and the lifestyle we live form the foundation of our health. The nutrients in the foods we eat are the building blocks for all of the biological activity within the various systems of our bodies. Disease occurs when our bodies lack the nutrients necessary to perform these functions properly.

This can be due to a poor diet, an inactive lifestyle, harmful chemicals we inhale or absorb through our skin, or undue stress from a reliance on our own strength to get through the day to day instead of finding our strength in the Lord.

There are a multitude of vitamins and supplements to help support our hurried lifestyles and sometimes less-than-ideal  food choices. Walk into any grocery or discount store and you can become overwhelmed with the supplements available to you.

Are Supplements Necessary?

Over the years, I've wrestled with the idea of using vitamins and minerals to supplement my family's diet. I have mixed feelings about supplements.

Ideally, I believe we should obtain vitamins and minerals through the diet, just like we do the macronutrients protein, fats, carbohydrates. When we select nutrient-dense nourishing foods, the nutrients obtained from them are in their natural state in the proper ratios and are easily absorbed and utilized most effectively within the body. Supplements can contain imbalanced ratios or poor quality nutirents that pass through the body without being absorbed and used. This is certainly the case with synthetically-formulated supermarket vitamins.

Now, on the other hand, we can't deny the fact that the soil we tend today is inferior to that which our ancestors once enjoyed. Our current agricultural system has stripped the soil of the majority of nutrients necessary for strong, healthy plant growth. As a result, plants cannot withstand disease and pests and thus need to be doused with strong chemical fertilizers to grow in the first place and pesticides to stay alive.

Our conventional fruits, vegetables, and grains are anything but thriving. Because the health of the soil is critical for plant health, today's grains and produce contain a fraction of the nutrients they once did. Organic produce is healthier, but no doubt still affected by conventional farming methods.

For this reason, it may be wise to include supplements in our diet. Which ones and how much are tricky questions, though, and should be based on a variety of factors, taking into consideration things like the availability of local seasonal foods as well as past and current health history.

With the exception of cod liver oil, my family doesn't take vitamins or other supplements on a regular basis. We will sometimes take muilti-vitamins and occasionally specific vitamins or minerals to treat a specific illness or when a deficiency is suspected. I typically take a multi-vitamin throughout most of my pregnancies and during most of the first year or so while breastfeeding,  just for that peace of mind. I will sometimes keep a supply of chidlren's multivitamins on hand for stretches of reduced appetites or to boost little immune systems during periods when illness abounds during the winter months. Honestly, though, my biggest concern during those winter months is a lack of vitman D, which we do get through the cod liver oil.

I understand the dangers and pitfalls of vitamin supplements, namely the tendency to eat more carelessly while on them and the incredible spectrum of quality among the different types and brands out there. I'm careful to not rely on them, but instead to use them wisely and sparingly only as needed. We seek to meet the majority of our nutritional needs through food. Thoughtfully selecting nutritious foods and preparing nourishing meals is a priority and something I take much joy in as a mother.

A Homemade Herbal Mixture to Supplement a Healthy Diet

I've learned that herbs can be an excellent way to support a healthy diet and over time, I've come to rely on herbal preparations where I once counted on vitamin pills. Many whole food-based vitamins do contain concentrated foods and herbs to supply vital nutrients, and this is ideal when selecting a good vitamin source.

I'm not saying all vitamins are bad or that you should stop taking them. We still take vitamins from time to time, especially to treat illnesses since we don't rely on conventional medicine. But for the most part, I like to use herbal powder mixes in place of the packaged vitamin for a number of reasons.

1. Nutrients straight from whole foods/herbs are more bioavailable, meaning they are best absorbed because they are in their natural form along with the proper ratio of complimentary vitamins and minerals that aid in their absorption.
2. Concentrated herbal powders contain more than just vitamins and minerals. Phytochemicals in the forms of cartenoids and flavonoids, for instance, are present in dried herbs, but not all vitamin supplements contain them. Phytochemicals are beneficial for a number reasons, probably the most important being their antioxidant properties.
3. Herbal powders don't contain any sweeteners or additives.
4. I can alter my herbal powder mixes to meet specific needs during different ages or stages. (For example, during my first trimester of this pregnancy, I included ginger root powder in my herbal mixture to help improve digestion and alleviate fatigue and nausea. I've also included eleuthero root in the past to boost energy and help combat stress and lemon peel for extra vitamin C.)
5. Herbal powder preparations are less expensive than vitamins, and when I throw together my own herbs instead of purchasing prepared herbal powders, the savings are even greater.

Wheatgrass: Wheatgrass is the highlight of this powder mix. It is a very concentrated source of a multitude of nutrients, including beneficial enzymes that make it so easily digestible. It contains all essential amino acids, making it a complete protein, and is particularly known for it's high chlorophyll and mineral content. It is rich in B vitamins and vitamins A, C, D, E, and K. There are  entire books just on wheatgrass and its benefits. Some say it nourishes and revitalizes practically every cell and every system within the body. I'm sure some of its claims are exaggerated, but I'm convinced it's good stuff! I like to grow my own because it's so easy and grows so quickly, but when I do, we juice it and consume it that way. For this herbal mix, I purchase wheatgrass powder from my local food co-op. I'm sure it would be simple to grow and dehydrate your own, though!

Barley Grass: A complete protein (contains all essential amino acids), barley grass also contains an abundance of vitamins and minerals, noted for its high amount of calcium and iron in particular.

Oat Straw: A good source of protein, B vitamins, vitamin A, and several minerals including calcium, magnesium, phosphorous, and iron. Oat Straw is great for a number of things, but is best known for its positive effect on the nervous system and its ability to stabilize blood sugar.

Alfalfa: Alfalfa has always been one of my favorite herbal supplements! It is a rich source of  minerals due to it's deep roots that soak up trace minerals from far beneath the soil. It is a good source of vitamins, particularly vitamin A, C, E, and K. It contains a great amount of chlorophyll and is another complete protein.

Spiriluna: A blue-green algae containing large amounts of chlorophyll (green) and phycocyanin (blue), spiriluna's benefits are numerous. It is another excellent and complete source of protein and a good source of several essential fatty acids, it also contains a great amount of vitamins and minerals.

Kelp: Kelp is a great source of minerals. I especially appreciate kelp powder for its high amount of iodine. We use real salt, sourced from the sea and unrefined. Real salt contains iodine but not in significant amounts. Iodine is critical for many body functions, particularly metabolism and thyroid function. It is best sourced from sea food, but but for a diet lower in seafood, kelp is an excellent supplement.

Fennel Seed Powder: Fennel seeds are a good source of minerals, particularly rich in iron, and contain vitamins A, C, E, and some B vitamins, as well as other antioxidants.

Stinging Nettle: Well-known for a variety of functions within the body. It is espeically rich in iron and contains plenty of vitamin C for iron absorption. It is also high in vitamin K.

Dandelion: Where do I even begin? Dandelion is rich in B vitamins, vitamins A, C, and E and is a good source of the minerals potassium, iron, and zinc. It is a mild cleansing and detoxifying herb, but not so much so that it can't be used safely during pregnancy and in young children. Stephanie describes the benefits of dandelions and shares her own experience harvesting and drying her own dandelions here.

Rose Hips: Probably one of the best sources of vitamin C, rose hips is also desired for it's rich source of carotenoids, including beta-carotene, lycopene and luetin, and other antioxidants. This makes rose hips great for boosting the immune system and protecting cells from oxidative damage.

Tumeric: This is an overall fantastic herb, not to mention a tasty culinary spice! A good-quality tumeric found in a bulk herb or health food store supports many systems within the body. It is a fantastic antioxidant, contains a number of vitamins and minerals, and is also notable for how well it supports healthy metabolism.

Nutritional Yeast: Nutritional yeast contains a decent amount of fiber and protein as well as some trace minerals, namely zinc and selenium, but it is best known for its high amount of B vitamins.

 

This recipe is not perfect, but it is my attempt at ensuring my family receives an abundant supply of nutrients from natural sources.I have altered this powder mix as I discovered new herbal sources of specific nutrients to meet specific needs. As you can see, this current recipe contains an abundance of B vitamins. I sought to add more sources of B vitamins early in my current pregnancy to be sure I was getting an adequate supply and to try to help with severe exhaustion. I also wanted to ensure an adequate supply of naturally-sourced and highly absorbable iron, so that is not lacking here, either.

The Perfect Addition to Your Daily Smoothie or Fresh Juice

How do we take this herbal concoction?

My family loves smoothies! We make up a family-sized batch nearly every morning. My ten year-old daughter has taken over the task of preparing our morning smoothies because she finds so much satisfaction in creating various combinations of this nutritious treat. We sometimes call her our "Smoothie Girl" in because of her love of this task.

We simply add what we call our "super power powder" with whatever we decide to throw into the blender that day. We rarely follow recipes for smoothies. It really just depends on what we have on hand and what sounds good at the time. A typical smoothies contains about half veggies and half fruit along with either water or yogurt. We sometimes dress up our smoothies with freshly-ground flax seeds, chia seeds, coconut oil, fish oil, raw eggs, fresh parsley (or other herbs), or anything else that sounds nutritious and delicious.

Kale and spinach are our favorite go-to greens, probably the base of most of our smoothies. Other favorite smoothie veggies are beets, carrots, celery, tomatoes, garlic, cucumbers, and chard. Our favorite fruits for smoothies are bananas and berries, particularly blueberries and raspberries. Other fruits we often add are mangoes, pineapples, avocados, peaches, and pears. We try to use either seasonal or frozen fruit.

Over time, we've learned to gauge how much to add without measuring, so I'm not a great source of smoothie recipe amounts, even though we've tried just about everything! We make enough for my older children and I to have about 8 ounces each, while the younger ones (5 and under) get about 4-6 ounces each.

We add about 1/4 -1/3 cup of the herbal mixture to our smoothie batch, which ends up being about one tablespoon each for the older children and myself and about 1/2 tablespoon or so for the little ones. Some days we use more or less or leave it out altogether, depending on the type of smoothie we're making. Also, it's not something we take daily, just most of the time.

Interestingly, my youngest children devour their smoothies faster and seem to enjoy them even more than the older ones do. I think it's because they were accustomed to drinking such a variety of fresh flavor combinations at a much earlier age. Smoothies are a great way to serve fresh fruits and vegetables in a very digestible form to babies and toddlers! Serving them early in the morning gets them off to a great start and ensures they fill up on plenty of essential nutrient-dense foods, which is very important in the early years when their little appetites wax and wane.

I do want to remind you that I am not an expert in nutrition. I'm simply a mom who wants to provide the best foundation of health for my family. I believe the food and herbs God created are the best way to nourish my family, and I am delighted to share with you some of the creative ways I've learned to do so! I'd love to hear your input as I know my herbal powder recipe is far from perfect. I'm always learning new ways to keep my family well-nourished and healthy.

Do you find value in either packaged supplements or concentrated powdered herbs like what I shared here? Do you have suggestions for improving the herbal powder recipe I mentioned above?

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This post is the follow up to last month's post on Stacey's experience with Depression in Pregnancy. The first post was intended to bring awareness to the issue and offer hope and encouragement, and this second post takes a closer look at some of the natural and wholistic methods of treating depression while pregnancy. There is another detailed post on this site with natural remedies for treating depression, but please note that that post does not take into account the safety of various remedies during pregnancy.

Written by Stacey T, Contributing Writer

In my last post here on Keeper of the Home, I talked about my struggles with ante-natal depression, or depression during pregnancy.

Very soon after finding out I was pregnant, the anxiety and depression hit; and it hit so suddenly and so severely that my efforts to fight it on my own were ineffective and frustrating, only adding further to my depression. I was spiraling downward quickly, and with two young boys to care for, my husband and I decided I should go on an anti-depressant medication, under the advice of my doctor, to try and get some relief as quickly as possible.

The anti-depressants did help, somewhat at least.  The doctor prescribed me Wellbutrin which is a mild anti-depressant and is known as having “no established risks during pregnancy.”  The pills didn’t magically make me my former happy self again and the anxiety I felt was much the same, but they did lift me just enough to be able to keep one foot in front of the other and continue caring for my children.  It wasn’t ideal, but based on our situation, we did what we felt was best.

There are, however, a myriad of ways to treat ante-natal depression naturally. Preventing and treating things naturally is our preferred form of treatment but due to extreme morning sickness and the almost instantaneous drop I felt shortly after finding out I was pregnant, my husband and I felt we had no choice but to use another means for a time.

But now that the morning sickness is finally starting to subside somewhat and my hormone levels have stabilized somewhat for the moment, I’m back to reaching for those alternative treatments which I feel will be better for me and better for my baby.  I’m weaning myself off of the medication (under the guidance of my doctor) because I feel and hope the worst is over.

Image by lululemon athletica

5 Ways to Treat Depression Naturally During Pregnancy

1.    Exercise

Studies have shown that exercise can be as beneficial as anti-depressants in treating depression.

Unfortunately for many people suffering from depression, it is most difficult to do the things that will help the most.  This is the situation I found myself in early in my pregnancy.  I’ve never been much of an exerciser for exercises’ sake, so nothing sounded worse than hitting the gym or going for a run.  Sure I probably needed to exercise but just couldn’t drag myself to do it.

If you find yourself in the same boat, maybe just start small and go for a short walk around the block or to the mailbox.  I’m hoping that, now that I’m not quite as down as before, I can go for walks regularly which will not only get my blood pumping and endorphins flowing through my brain, but I’ll get some sunshine too.

2.    Get some sun

It is true that sunshine warms the soul.  And there’s good reason for that.  From exposure to sunlight, our bodies are able to produce vitamin D.  When people suffer from seasonal affective disorder, often real or artificial sunlight is part of the treatment.  There is just something about being out in nature that brings a feeling of peace and helps put things into perspective.

3.    Take Omega-3 Fatty Acid Supplements

A deficiency in Omega-3 Fatty Acids may cause or contribute to depression, especially during pregnancy when the baby is needing and using up stores of these fatty acids for it’s own growth and development.  Taking a cod liver oil or fish oil supplement may help alleviate symptoms and will certainly also be good for you and your baby.

4.    Add a B vitamin supplement

It is thought that depression during pregnancy may be caused by vitamin deficiencies.  B-complex vitamins, in particular, are essential to our mental and emotional well-being.  Our bodies do not store B vitamins and so we depend entirely on our daily intakes of these important vitamins to supply them.  With the baby consuming so much, it is important to eat well by eating foods that are high in vitamins, especially B vitamins.

5.    Get some talk therapy

Talk therapy can be a tremendous source of strength to those who suffer from depression and anxiety, whether pregnant or not.  It helps to provide much needed perspective and an unbiased opinion.  It is also nice just to have someone to talk with to express your thoughts and feelings.  Finally a therapist can provide tools to help you deal with times when you feel yourself sliding into depression or negativity.

Those who already struggle with chemical and hormonal imbalances are more at risk of ante-natal depression, as is the case for me. Now that it’s been so severe, I can see how I have struggled with it for many years but it has gone largely unnoticed because it was so mild.  The hormonal changes due to my pregnancy sent my already imbalanced system into a tail spin, so to speak.

If you suffer from depression and/or anxiety, and are pregnant or considering becoming pregnant, it is a good idea to implement these natural ways to treat depression as soon as possible.  Hopefully a combination of natural remedies will give you the boost you need to stay afloat during this difficult time.

For those who have experienced depression while pregnant, which natural remedies and lifestyle treatments were helpful for you?

Disclaimer: This post is not intended to diagnose or treat any symptoms.  If you feel this is something you are dealing with, it’s very important that you talk to your doctor or midwife about it as soon as possible.

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This post is not intended to diagnose or treat any symptoms.  If you feel this is something you are dealing with, it’s very important that you talk to your doctor or midwife about it as soon as possible.

Typically when women find out they are pregnant, there is excitement and anticipation for their upcoming bundle of joy.

But what happens when those feelings of excitement are masked by feelings of overwhelmedness, anxiety and depression?

My Experience

I found myself in that situation recently when my husband and I learned we were expecting our third child.  I suspected I was pregnant fairly early - at about 4 weeks.  Not too long after that, I started noticing that I was far more impatient and irritable than usual and that I just didn’t feel like my usual self.  These feelings seemed above and beyond the typical changes that happen during pregnancy.

I didn’t feel like doing things that I usually really enjoy.  Writing and blogging, for example, became suddenly very difficult and more of a chore than a hobby.

I found myself withdrawing from my friends and even my husband.  I realized that I preferred to be alone most of the time which is pretty atypical for me.  And I felt so anxious!  Anxious about the baby’s development, anxious about the delivery, anxious about the months following the delivery.  You name it and I probably worried and fretted about it

The worst came when I realized, upon waking in the mornings, that I was discouraged before even getting out of bed.  I dreaded that I had to face another day of morning sickness and sad, anxious feelings.  Day after day I wanted to pull the covers up over my head and sleep - sleep until this whole mess was over and I could be “normal” once again.  That’s when I knew that I needed help.

Having these anxious and depressed feelings doesn’t mean that I don’t want my baby. In fact, nothing could be further from the truth.  I am excited about holding my sweet little one, seeing what he or she will look like and getting to know that new little personality.

But, discouragingly, I find it difficult to enjoy those joyful feelings with all the other negative thoughts swirling around in my head.  And all of that in addition to the typical discomforts of early pregnancy. I find myself being discouraged that I can’t just be happy, and that creates a cycle of guilt and negative feelings which is difficult to defeat.

I also realized that I had to overcome the stigma of depression, especially in my own mind.  Even though it is more widely known and understood than ever before, I still struggle with these feelings because I feel like it is a weakness that I should be able to easily “fix”.

Even now, I feel embarrassed and ashamed to admit, even to myself, that I’m having these feelings and emotions. I don’t want to be depressed, but the more I tried to ignore it, the more depressed I became.

Depression during pregnancy?

Most people are familiar with post-partum depression, which is a type of depression which affects new mothers in the year following the birth of their baby.  Doctors and midwives take great care in asking their patients, who have recently delivered, whether they are noticing any symptoms of post-partum depression brought on by the sudden change in hormones after delivering.

Depression during pregnancy, called antenatal depression, is much less well known. In fact, I’m not sure I even knew there was such a thing until it happened to me.

Now as I look back, I can see signs of some depression and anxiety during each of my pregnancies.  I also struggled with post-partum depression but didn’t realize that until after the birth of my second child.  My symptoms and the effect of the depression seem to be getting worse with each pregnancy, perhaps because it went unnoticed and untreated for so long.

Image by ::coco Rina::

Symptoms of antenatal depression:

In addition to the normal effects of pregnancy such as fatigue and needing to sleep more, you may be suffering from depression if you have some of these symptoms as well:

• Persistent feelings of sadness
• Lack of interest in hobbies and other favorite activities
• Difficulty concentrating and making decisions
• Persistent feelings of anxiety and anxious thoughts
• More irritable and impatient than usual
• Anxiety about the pregnancy and delivery
• A sense that nothing seems enjoyable or fun anymore, including the pregnancy
• Thoughts of death or suicide

What causes antenatal depression?

Similar to post-partum depression, antenatal depression is thought to be triggered by sudden and intense hormonal changes.

Other factors that might contribute to antenatal depression are: a personal or family history of depression, relationship difficulties, stressful life events and problems or complications with your pregnancy. However, there is still much that is unknown and needs to be researched in this area.

Image by dizznbonn

Treatment for antenatal depression

Whatever the cause, the important part to focus on is the treatment of antenatal depression. Even while pregnant there is much that can be done, with the help of qualified doctors and midwives, to ease the symptoms and have you feeling back to your normal self again... well, your normal pregnant self.  :)

Simply knowing what you are dealing with is often half the battle.

Once I finally acknowledged that something was wrong and I talked to my doctor, I felt better.  I knew what I was up against, I had a treatment plan and so I felt better, if only because I felt that I was being proactive. Wallowing in depression will only drag you further down.  But facing and fighting it head on will help you to keep moving, even on the most difficult days.

Establish a strong support system.

With the help of my husband, my mom, my sisters and some close friends, I have a strong support system of people I can call upon when I’m feeling low.  Talking through my thoughts and feelings always helps and often it’s just nice to talk about something other than the difficulties and depression.  Surround yourself with people who love you, support you and those you can make you laugh. Laughter is very good medicine!

Try therapy or counseling.

Since I recognized these feelings somewhat from my earlier pregnancies and post-partum experiences, I knew they were severe enough this time that I needed some help.  I found an excellent counselor who practices not far from my house.  The first time I went to visit with her, I was nervous.  What if I didn’t like her?  What if she didn’t like me?  What if she told me I was making all this up?

Of course I had nothing to worry about and I left her office that first day feeling 10 pounds lighter.  I’ve found it nice to have a professional opinion about all those negative thoughts swirling in my mind and she has some excellent suggestions for me on how to deal with those thoughts. I feel that I’m building up a tool belt of ideas that I can use to address the anxious and depressed feelings I find myself having.

If worse comes to worse, there’s medication that can help.

Honestly, I really struggled with this decision and it weighed heavily on my mind for some time.  My doctor felt that my depression was severe enough to benefit from the help of some anti-depressants.  But during my previous pregnancies, I rarely even took so much as Tylenol so I felt really guilty for considering anti-depressant medication.

After much prayer and discussion with my husband, we decided that the benefits outweighed the risks.  For one thing, stress hormones are not good for you or for your baby and I was certainly generating more than my share of those.  In addition, I did not feel I was being a good mother to my other children in my depressed and anxious state.

For these reasons we decided it was best for me to take the anti-depressant medication and my doctor recommended one that has been proven safe to use during pregnancy.  It’s a very personal decision that must be made with the help of qualified doctors or midwives and also with much thought and prayer. What’s right for one isn’t right for all but it’s nice to know that there are options should the depression and anxiety be severe enough to warrant it.

Some Additional Thoughts

• Don’t be ashamed if you are suffering from depression.  Unfortunately, depression itself can often cause you to feel that you are weak or that you should be able to control your feelings better.  This may result in comparing yourself to those who do not suffer depression and assume that they are doing it right while you are doing it wrong.  These things are false.  Depression is real and it is not your fault.  The first step to feeling better is not being ashamed to do something about it.
• Don't be afraid of therapy. Unfortunately there is also a stigma in our culture surrounding therapists.  But I can tell you from experience that they can bring a huge sense of relief and help both to give you the tools to help you deal with depression as well as help you to realize that your problems are normal so that you can stop blaming yourself.  Do a little homework to find a therapist that will be able to help you in a way with which you’re comfortable and then get help!
• Don’t blame yourself. As I mentioned earlier, it is common to have feelings like “this is all my fault”, or “Other people can handle this situation, what’s wrong with me?”.  Toss these feelings out.  One of the things I’ve learned from my therapist is that, just because I feel a certain way doesn’t mean that it’s reality.  If you give yourself a break and stop beating yourself up, you will find a hidden reservoir of time and energy and peace.

I’m now over 11 weeks pregnant and the weeks leading up to this point have definitely been a roller coaster.  I do wish that I could have a glowing, happy, anxiety-free pregnancy.  But for one reason or another, it’s just not that way for me.

I’m learning that it’s best for me to look forward and remind myself that although these times are difficult, they won’t last forever.

Have you been depressed while you were pregnant?  What are some things that helped you to cope during that difficult period?

Stephanie's note: I am so glad that Stacey has written this post and I definitely encouraged her to share what I think is a very important, and yet very vulnerable, topic. As always, I'm leaving the comments open for anyone, but I just wanted to ask that as this is a more sensitive topic to many, please be gentle and thoughtful in how you word your comments. Thanks so much!

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Guest Post Written by Erin Odom

Although Tiffany and Micah Childs have two biological children, the couple has always felt led to adopt. But the costs and steps necessary to go through an adoption agency were overwhelming.

"Lord, if this is for us, you need to make this simple," Tiffany prayed.

And God answered in a way the couple would have never imagined.

Image courtesy Tiffany Childs

Giving God Glory through Embryo Adoption

Tiffany and Micah have been friends of mine since high school. When I saw on Tiffany's Facebook page that she was expecting triplets through embryo adoption, I was intrigued--and felt compelled to spread the word about this little-known ministry to "the least of these."

With the increase of in vitro fertilization (IVF), there's been a worldwide influx of fertilized eggs that parents must decide to discard, donate to science (and therefore discard) or give up for adoption.

Adoption is the only option for these babies to have a chance at life.

As a Christian, I believe that life begins at conception--meaning each and every one of these embryos is a real person. The Childs family feels the same way.

"These babies are made in the image of God and they deserve a chance to live," Tiffany said. "They deserve all the things we can provide for them, which is, in the very least, a chance to live. To call a child a child even in its earliest form honors God and brings glory to Him."

Image by simmbarb

Counting the Costs

Of all types of adoption, embryo adoption seems to be the easiest as far as paperwork and legalities go.

Because the medical community and government don't see embryos as life, Tiffany explained, they are not protected as such and are merely considered property.

"It's very easy to adopt," Tiffany said. "You just have to get a transfer of property."

Once Tiffany was diagnosed pregnant, her health insurance kicked in to cover the pregnancy. And her and Micah's names will be listed as the parents on the babies' birth certificates.

Compared to many domestic and especially international adoptions, embryo adoption can be more affordable. Each "transfer" or adoption of embryos can cost as low as $4-$5,000 if going through a private clinic. The downside is that not every transfer results in a pregnancy.

Tiffany encourages families to seek the Lord's guidance in adopting--and to count the costs.

In less than a year, the Childs have lost 7 babies. The first two babies didn't grow once in Tiffany's womb. Three didn't make it through the thawing process, and the last two again didn't make it once transferred.

It was heartbreaking.

"But knowing that those children are with Jesus and no longer frozen is a lovely, precious thought," Tiffany said.

Tiffany is due with her triplets April 6. Even the fact that she is expecting more than two babies is miraculous. Doctors implanted two embryos--but one split into identical twins. There was only a 1 in 10,000 chance that would happen!

Image courtesy Tiffany Childs

Rebecca's Story

After I started working on this post, I received a comment from one of my Humbled Homemaker readers--a new mom of triplets. I checked out Rebecca's blog, and I got chills when I realized she and her husband had adopted the babies as embryos!

Rebecca and Doug Walker have one biological daughter, but they suffered infertility for 8 years before finding out about embryo adoption. They saw it as the answer to so many of their prayers: it was more affordable than conventional adoption, it would allow a pregnancy to help heal Rebecca's severe endometriosis and it would hopefully result in the child or children they longed for!

"When most people think of adoption, they think of adopting babies or young children," Rebecca said. "I once had someone ask me why I didn't adopt a child that was already alive. For my husband and I, we believe that these embryos are lives! Whether a child is running around at a orphanage playground or frozen in a vial in a doctor's clinic, he/she needs a mom and a dad to love them and teach them about their Creator who wants to be their Savior."

The Walker's triplets are now three months old, and the couple--and big sister Audrey--feel immensely blessed.

Image courtesy Rebecca Walker

What about you?

Interested in embryo adoption--or perhaps donating your embryos if you've had IVF in the past? Check out these resources:

• Bethany Christian Services

• Nightlight Christian Adoptions

• National Embryo Donation Center

Had you ever heard of embryo adoption? What do you think about embryo adoption?

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Herbs fascinate me.

These timeless plants have been used by various healers over thousands of years in order to treat symptoms, ease discomfort, improve mood or mental function, fight infection, and so much more. It seems to me that many Christians steer away from herbalism, using conventional medicine instead.

I have come to appreciate herbs, though, as a gentle healing gift from God. Every time we drive down to the town of Lynden, WA, I notice that sign from the herbal supplement company Flora, that "For every disease we know, God provides a herb to grow". Whether that is actually true or not, I have no idea, but I do know that the more I study the plants in Creation and the medicinal properties that they have, the more I am in awe of the One who made them and gave them to us.

Just an Amateur

I am certainly not a herbalist. Far from it. At present, I am simply a woman who enjoys studying and learning about the history and practical uses of herbs, for use within our own family.

About a month ago, I mentioned casually on Facebook that I had been organizing my dried herbs in a drawer (and you'll see what a joke the word "organizing" really was down below) and was amazed to realize how many I had accumulated over the past couple of years of casual study. Readers were instantly interested and curious to know exactly what herbs I do use and what it is that I do with them.

So, with the full disclosure that I am not a medical professional of any sort, nor a trained herbalist, I would love to share with you what this amateur herb-loving mama uses.

Herbs in My Home and What I Use Them For

Chamomile (top image): This is a favorite for making relaxing teas, especially for children who are restless at night or for those who are sick and weary. It's wonderful just steeped on its own, or combined with other soothing herbs.

Catnip: Strange as it sounds, I love using catnip! This herb is particularly relaxing and calming. I have used it in a post-partum tea for myself, when I was struggling with anxiety and mild depression. It also works wonders as a weakly brewed tea to be given to a colicky, fussy baby. I definitely noticed the calming effect it had on both myself and my last baby (and it seemed to soothe her tummy as well).

Yarrow: I bought yarrow a couple of years ago with big plans for using it (mostly based on this book, that I have yet to get my hands on inexpensively). I wanted it for digestive help, for boosting the immune system, and for help with balancing hormones. It unfortunately has ended up as one that I haven't become as experienced with as I would like, although I did add it to a potent immune-boosting, anti-flu tea that I made for myself a year or two ago. I have read that it is useful for cuts and infections in wounds, although I tend to run to comfrey for that purpose instead.

Comfrey: This is my herb of choice when there is a need for external healing. I make poultices with comfrey to place on strained or swollen muscles, on scraped knees, on cuts, on rashes, etc. Basically, any need for skin or tissue healing. It's also great in baths for soaking in, depending on where the injury or need for healing is. I also added it to the oat and clay baths that my children soaked in while they had chicken pox this spring, to help encourage faster healing of the sores.

Dandelion: Harvested from my own yard, dandelion leaves are mildly detoxifying, and strengthening for the liver. They are also nutritious, but you need to keep in mind their detoxifying effect. Much more potent is the dandelion root, often used in teas intended for specific times of cleansing or detoxification. The leaves and flowers can also be used fresh, as a nutritious form of "weed control"!

Red Raspberry Leaf: This herb is wonderful in teas for women, as it is well known as a uterine toner and it contains high amounts of vitamin C. It can be used in a woman's tea during any season of life, but if particularly helpful during pregnancy to prepare the uterus for labor and birth and help to reduce the possibility of complications like hemorrhage. Some swear by it during first trimester, but there are others who warn against it at that time. Personally, I like to use it more conservatively, starting with small amounts in my tea during second trimester and upping in to several cups per day during the third trimester. It is also wonderful in lactation tea after birth.

Mullein: This is a newer herb to me, but one that I found very useful this winter. Several members of our family kept battling a very deep cough that would just seem to go away, and then come back with a vengeance. I made a mullein steam by bringing half a pot of water to a boil, turning the heat off, and adding half a cup of dried mullein. Then we would take turns putting a towel over our head and breathing the steam from the pot in deeply. I really felt that it gave us a respite from the constant coughing and helped to clear up some of the deep phlegm. Afterwards, I would strain out the herbs and we would drink some of the remaining "tea". I also added mullein to my honey and onion cough syrup this winter.

Marshmallow Root: Another herb that I added to my repertoire this winter, this one is also very helpful for coughs. I added it to my cough syrup as well, and used it in teas for those dealing with coughs and colds. It helps to soothe inflammation, which is what makes it so helpful for bronchial issues and for decreasing coughing fits.

Peppermint: Besides the fact that I just enjoy a good mint tea sometimes, I also use peppermint teas to aid in digestion. It's helpful to sip on when you have indigestion, and can help with nausea.

Nettles: I use nettles for their nutrient density. They are bursting with many vitamins and minerals. This is an important ingredient in my homemade pregnancy nutrient tea (and yes, I will share this recipe shortly). There are many other uses of nettles which I am eager to learn, since my mother-in-law just moved in to a new home with massive amounts of nettle plants on the property!

Red Clover: I have used this herb in pregnancy nutrient teas, although I have recently read that there are conflicting ideas about whether it is safe in pregnancy or not. I'm continuing to do research on it and haven't made a decision one way or the other yet.

Oat Straw: Another addition my pregnancy tea, oat straw is high in nutrients, especially minerals calcium, magnesium and silica. It also has a soothing, restful effect, making it a nice addition to any tea.

Ginger: This is a perfect warming, winter herb. One of my favorite ways to use powdered ginger is in a hot bath, when I am feeling flu-ish or have a fever and chills. It warms the body and helps to bring down a fever, and I find it helps me to relax enough to sleep better when I'm sick. I also add it to warm honey and lemon teas (and chamomile tea as well) for those who have colds or flus, as it helps to increase circulation, which in turns encourages a faster recovery. It is also good for decongesting, especially when you have a stuffed nose during a cold.

Burdock: This is one that I have only played around with a little bit. I bought some fresh, wild burdock root at a farmer's market last summer, because I had learned that it was very helpful for detoxifying, especially for those with heavy metal concerns. I chopped and dried it myself and have added it to teas for the purpose of cleansing. But, it is strong and bitter tasting, so it's a bit tough to get into the child that I wanted to give it to (or adults, for that matter!). I try to hide it amongst more pleasant tasting herbs and add some honey to make it go down easier.

My messy drawer of ever-helpful herbs!

Other Herb Resources I Find Helpful

I would like to purchase more books on herbs and how to use them for healing, but at this point in time I usually rely on Google searches and I try to look at many different articles and sources in order to weed out bad information. But, here are a few resources that I do actually use and find helpful:

10 Essential Herbs by Lalitha Thomas: This is unfortunately out of print, so you have to find used copies. My mother-in-law has one and I like to take peaks at it or borrow it when I can. This book is very practical. It only focuses on 10 herbs, but I found it so helpful and informative.

The Complete Medicinal Herbal by Penelope Ody: This is a great resource to have, although it isn't as practical as I would like it to be. It includes a large number of herbs, including brief history, usages, and excellent pictures and diagrams. I go to it often for reference and to understand more about a herb, but it doesn't help me as much with the "how" of using herbs.

Herbal Nurturing: This is an inexpensive ebook by Michele of Frugal Granola. She is not a certified herbalist, but she has studied and practised far more than I have, and it is obvious that she is very comfortable using herbs. Her book is full of easy-to-make recipes for common ailments, including many specifically for women and children. If you're looking for a place to start, this might be a good fit for you.

If in doubt, always ask a certified natural practitioner. A midwife will usually be quite knowledgeable on what is safe for mama and baby, and most naturopathic doctors are skilled in the use of herbs as well. If you can find a certified herbalist, even better!

So these are the herbs lurking around my home and what I use them for... how about you? Do you use herbs?

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I remember when I was pregnant with my first. I was working full time as an ESL teacher, but during my time off? I could put my feet up, take a nap when I was tired, make whatever food I was craving (or not make food at all if my stomach was off), go for a walk or do yoga when I was sore, put off the (minimal) cleaning in our teensy apartment... basically, whatever I needed to do.

My second pregnancy was a shock compared to the first, as I now had a busy 2 year old to care for, a larger apartment with more frequent cleaning, not to mention a 12 mth and 18 mth old that I cared for several days a week. The 3rd was that much busier, and this 4th time around, my home just buzzes with a 2 year old, 4 year old, 6 year old, constant meals and snacks, eternal cleaning and laundry piles, homestay students, homeschooling, and a business to run.

Pregnancy is a blessing. Each and every time. No matter what challenging situations or circumstances we find ourselves in.

That said, it isn't always easy and some days it is downright hard. It's hard to cook for a family when the thought of opening the fridge makes you want to run to the bathroom. It's hard to mop up the third spill of the morning when you've already cleaned the bathroom and run loads of laundry, despite barely being able to keep your eyes open and your legs moving. So how do we do it?

Image by vauvau

Survival Strategies for Pregnant Moms of Little Ones

Every situation and home is unique, but these are a few of the techniques that have been particularly effective and helpful for me during my 3rd and 4th pregnancies.

Lower your expectations

This has to be said immediately, because it's crucial. If you expect yourself to carry on with life as usual, you're in for a disappointment. The meals will not be up to par, the house will not be as clean as usual, the laundry will not be kept up with as well as you'd like. None of us are superwomen and I think the first and most important thing to do is to let go of unrealistic expectations of ourselves.

I know that in my first trimester, we will rely to some degree on certain compromise or semi-convenient foods. We will pull clean laundry out of baskets. I stick to the bare minimum cleaning, mostly on an "as-needed" basis.

And that's fine, because I have learned over the years that I simply can't do it all. Nor do I need to. It's a season and when we put it in perspective, it's a relatively short season at that. So give yourself grace, mama, and only do what you can do.

Make meals easier

Although we still try our best to eat real and unprocessed food while I am feeling sick, there are compromises that we willingly make, knowing that it is only a few months of less-than-ideal eating.

• Instead of baking, I buy things like organic sprouted grain breads and tortillas.
• I stop making my own condiments and purchase decent versions of ketchup, mayonnaise, salad dressing, etc. from the health food store.
• I buy less fresh produce (because realistically I know I won't use it all up when I'm not cooking great meals), and put some of that money towards buying easier meats, like chicken breasts and nitrate-free sausages or hot dogs.
• The produce I do buy is stuff like organic salad mixes, veggies that can be quickly chopped and eaten raw, fruit that is easy to snack on.
• We break down and buy a few true convenience foods for those days when I simply can't handle cooking anything else or I need to ask my husband to do it for me. This time around, we had a case of Annie's noodles and cheese, organic tomato sauces with pasta, perogies which we ate with sausages and sauerkraut (my hubby's request), and white rice and gyozas (Chinese dumplings) to satisfy our Taiwanese homestay students.
• Keep it simple. No one will die if you eat meals like eggs and toast, smoothies, yogurt fruit parfaits, sandwiches, taco salad and that sort of thing.

Image by pink.polka

Rally the troops

Our families truly do want to help, and although busy husbands and young children can't necessarily keep up with all that mama usually does, sometimes we just need to get creative and be willing to ask for what we need.

Even though she still needs supervision with a lot of chores, I did ask my 6 year old to do certain things (like vacuum or basic bathroom wipedowns) knowing they wouldn't be perfect but it would be better than nothing. We also gave her the option to earn a little bit of extra money if she wanted to do more chores than usual.

I also just tried to really explain to my 4 and 6 year old that mommy wasn't feeling well because she was working hard to grow a new baby brother or sister, and so I needed them to be my best helpers. They liked feeling needed and I think they understood that I really needed their help. Realistically, a 4 and 6 year old can't do that much, but they could help clear the dishes after meals, sweep or wipe up small messes, help with laundry, put out a very simple snack to share, etc. Every little bit helped on my worst days.

If your husband is able, you can also discuss with them some ways to share some of the responsibilities, such as cooking, dishes, cleaning or whatever needs to be done. My husband works pretty long hours most days running his own business, but whenever possible he would put the kids to bed by himself, help me with the kitchen after dinner, encourage the kids to help him tidy the house on a Saturday morning, or simply bring home something for dinner on those really bad nights.

Get creative with your cleaning

Cleaning happened for me in two main ways over the past couple of months:

1. In 5-15 minute spurts. I love the technique of setting a timer for as much time as you think you can work for. Work hard during that time to get as much done as you can, then just rest again for as long as you need to until you have the energy to get up and do some more work again.

2. As I saw the need for it, in whatever little moments I had. If I walked past something that was really dirty, I would clean just that thing. If one bathroom was in dire need, but the other two were livable, I gave that one bathroom a quick clean. These little efforts added up to help keep things from getting out of control.

Take rests when you can get them

By 10 or 11 am each morning, I often hit a wall of exhaustion. On those days when I just could not keep going, I would put the toddler down for her nap a little earlier than usual (knowing that she might not nap in the afternoon), and stick a movie on for my older two. I laid down some safety related rules and then let them watch while I laid down on the couch to sleep. Being able to do this totally depends on your kids and whether you feel like you can trust them on their own. I am also a light sleeper who wakes easily, and they know that they can always wake me up if there is a problem or if they need me.

Is it my ideal solution? No. But it allowed me to get through the day with slightly more energy and a better disposition and helped keep the sickness more at bay because I was better rested.

Drop everything unecessary

I become a bit of a homebody during these early months of pregnancy. I try to avoid scheduling play dates, going on outings, hosting events. I re-scheduled the dates I taught Sunday school, took on a few guest posts on the blog, and brought my work hours down to the very bare minimum necessary to keep my site running.

It doesn't mean that life has to stop entirely. We still had two homestay students (planned for before we knew I was pregnant), I still babysat a few times for friends and family who needed a hand, and I couldn't really skip strawberry and raspberry preserving season.

The goal was to keep my schedule and obligations as uncluttered as possible, so that I could focus my minimal energy on what most needed to be done.

Take care of yourself and keep your priorities in order

This one is so hard for me, but it's so important. If we're not caring for ourselves, ensuring that we get the food, water, sleep, rest and everything else that we need, then our job of caring for the rest of our family because that much more difficult.

I also noticed that because I was trying to grab extra sleep in the mornings, I was missing out on my regular quiet time with the Lord. Did I need the sleep? Yes. But the lack of time in the Word and in prayer was evident to me on many days. In hindsight, it would have been better for me to work at getting to sleep earlier so that I could still wake up with at least some time for devotions before the mornings got going.

When it comes down to it, what matters most is our relationships, both with God and with others. When we keep that perspective, it all goes so much better.

How do you get through those early weeks and months of pregnancy, especially once you already have a family to care for?

Top image by Nina Matthews Photography
Bottom image by Sharon D. Pruitt

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I know. Cod liver oil. Yuck. Half of you just made a face as you read the title of this post. Bear with me, okay?

In the midst of a month exploring traditional foods, I couldn't hardly not cover this most important elixir, considered both a food and a supplement. If I could recommend only one supplement to every family, it would be this one. If my family were to be stranded on a desert island and allowed to bring one superfood to consume, in addition to whatever we found on the island, I would pick this one (unless by some miraculous chance I could fly me in a big ol' Jersey cow for raw milk... that would make it a toss up).

Cod Liver Oil as a Traditional Food

The use of cod liver oil goes back farther than you might think. Used primarily for nobility and soliders in the ancient Roman Empire, cod liver oil was thought to maintain strength. The ancient Vikings always kept a barrel of fermenting cod liver oil outside the doors of their homes. Even my grandparents from the East coast of Canada grew up taking diligent spoonfuls out of barrels of fermenting cod livers along the wharf in the fishing community where they lived.

What Makes Cod Liver Oil So Good for Us?

3 things that cod liver oil has going for it:

1. It contains high amounts of EPA and DHA, both crucial Omega-3 fatty acids. DHA is particularly needed for proper brain and nervous system function.

2. High levels of a natural form of vitamin A, a fat-soluble vitamin. In Weston Price's studies, he discovered that primitive or traditional societies consumed at least 10 times the amount of both vitamin A and D that our modernized society consumes.

Weston Price considered the fat-soluble vitamins, especially vitamin A, to be the catalysts on which all other biological processes depend. Efficient mineral uptake and utilization of water-soluble vitamins require sufficient vitamin A in the diet. His research demonstrated that generous amounts of vitamin A insure healthy reproduction and offspring with attractive wide faces, straight teeth and strong sturdy bodies.

He discovered that healthy primitives especially value vitamin-A-rich foods for growing children and pregnant mothers. The tenfold disparity that Price discovered between primitive diets and the American diet in the 1940s is almost certainly greater today as Americans have forsworn butter and cod liver oil for empty, processed polyunsaturates. (source)

3. Plentiful vitamin D, a nutrient that most North Americans are deficient in, particularly those who live in cloudier climates with less sunshine (I say as I stare out my window, 6 months into the West Coast grey and rainy season). Recent research has been strongly connecting vitamin D with the immune system and autoimmune diseases. It is also important for bone strength (it ensures correct levels of calcium in the blood), for blood sugar balance, for fertility, for cancer prevention and more.

Can I heap some more praise onto the humble oil of the cod liver?

This marvelous golden oil contains large amounts of elongated omega-3 fatty acids, preformed vitamin A and the sunlight vitamin D, essential nutrients that are hard to obtain in sufficient amounts in the modern diet. Samples may also naturally contain small amounts of the important bone- and blood-maintainer vitamin K.

There is hardly a disease in the books that does not respond well to treatment that includes cod liver oil, and not just infectious diseases but also chronic modern diseases like heart disease and cancer. Cod liver oil provides vitamin D that helps build strong bones in children and helps prevent osteoporosis in adults. The fatty acids in cod liver oil are also very important for the development of the brain and nervous system. "If you want to prevent learning disabilities in your children," said David Horrobin, distinguished medical and biochemical researcher, "feed them cod liver oil."

Cod liver oil contains more vitamin A and more vitamin D per unit weight than any other common food. One hundred grams of regular cod liver oil provides 100,000 IU of vitamin A, almost three times more than beef liver, the next richest source; and 10,000 IU vitamin D, almost four times more than lard, the next richest source. Of course, cod liver oil is only consumed in small amounts, but even a tablespoon (about 15 grams) provides well over the recommended daily allowance for both nutrients. (source)

Caden showing you how strong his cod liver oil makes him!

Who Should Take Cod Liver Oil?

Everyone! Cod liver oil is highly recommended as a general supplement for all adults and children by the Weston A. Price Foundation, The Maker's Diet author Dr. Jordan Rubin, and Gut and Psychology Syndrome author Dr. Natasha Campbell-McBride, all of whom I greatly respect for their nutritional research and guidance.

I personally follow the WAPF recommendations for cod liver oil dosages. They suggest the following (source):

Based on these values, the dosage for the high-vitamin fermented cod liver oil is provided as follows:
Children age 3 months to 12 years: 1/2 teaspoon or 2.5 mL, providing 4650 IU vitamin A and 975 IU vitamin D.
Children over 12 years and adults: 1 teaspoon or 10 capsules, providing 9500 IU vitamin A and 1950 IU vitamin D.
Pregnant and nursing women: 2 teaspoon or 20 capsules, providing 19,000 IU vitamin A and 3900 IU vitamin D.

It should be noted that if you are taking a fermented cod liver oil, like Green Pasture, the suggested servings are actually 1/2 of these amounts, and many people find those dosages to be sufficient. If you are taking another brand, compare the vitaminA and D levels to see how they match up to the suggested dosages above.

Which Cod Liver Oil Should I Use?

The one that our family personally uses (most of the time) and that I would recommend is Green Pasture. This is the only brand I know of for sure that uses a traditional method of fermenting the oil (lacto-fermentation), rather than subjecting it to high temperature processing. This retains far more nutrients and possibly even increases nutrient content, as the lacto-fermentation method tends to do to most foods. It also contains the ideal vitamin A to D ratio, which is 5:1.

Additionally, many brands of cod liver oil have been highly processed, deodorized, bleached and as a result of dwindling vitamin content at this point, they have synthetic vitamins added back in. So much for being a traditional food supplement!

Are there other decent brands out there? Yes. They do not have the benefits of the old-fashioned fermentation method, but there are some that are still worthwhile, although none that I know of that fall into the correct A to D ratio.

Garden of Life Icelandic Cod Liver Oil is one that we've used somewhat, as it is not deodorized and contains natural vitamins, not synthetic ones (but, it may have a ratio of anywhere from 8:1 up to 25:1, depending on what you read). Carlson Norwegian Cod Liver Oil is another respectable brand, though its ratio is only about 2:1 or 3:1 (WAPF lists it as a "Good", though not "Best", choice). They also list TwinLabs Cod Liver Oil, which our family took for years before learning about Green Pasture. I would imagine that it is more processed than some brands, as the taste wasn't as hard to take, but it was still incredibly useful for helping my eczema because of its fatty acid content. I can't really speak to whether the A and D are synthetic or not, but their ratio is 10:1.

Interestingly, one reason to pay attention to the A to D ratio is that vitamin D is actually protective retinol (vitamin A) toxicity, a concern to some. So cod liver oil, eaten as a the whole, natural food that it is particularly safe in that regard. If you're concerned about vitamin A toxicity, this is a good read. Long, but helpful.

What If I Truly Can't Afford the Really Good Stuff?

Take something anyways. At least, that's what I think. Some real foodies will adamantly tell you only Green Pasture and nothing else. Not me. I would rather see someone at least getting in those fatty acids, and hopefully some of the natural vitamin D and A, than nothing at all. I admit, the thought of the synthetic vitamins makes me cringe, so if you're looking at several cheaper brands, I would try calling their customer hotlines or doing some internet research to see whether they include synthetic vitamins or not.

I do have to say, though, that the good stuff isn't as expensive as it seems. When I first saw that a bottle of Green Pasture was a whopping $44, I just about had a heart attack. But, when I got it and saw just how small a dose is (particularly a child's, but even an adult's) I realized that it would definitely go further than I had thought. And, there are so many places in our budgets where we have no qualms about spending $11 (about the cost of a one-month supply for an adult), like those 2-3 lattes a month (or more)... isn't this worth the cost?

My dutiful Abbie, taking her cod liver oil straight.

And Just How Do I Get This "Magical Elixir" Down?

Why, you plug your nose, of course!

I'm (somewhat) joking, but if that doesn't work for you, here are some ideas that might:

• Add liquid cod liver oil to some orange juice, and chug it down.
• Find the best flavor you can find. Personally, Cinnamon Tingle is so far our favorite Green Pasture flavor, and I think my kids liked TwinLabs Mint quite a bit, and the Carlson lemon flavored oil is decent. I find Garden of Life a bit hard to swallow.
• Try an emulsified oil. My favorite TwinLabs flavor was the Emulsified Mint (unfortunately, it also ended up a lot more expensive, but hey, if it helps you get it down...). Green Pasture just came out with a new line of emulsified oils as well.
• Follow whatever you choose to take with a swig of water and something with a stronger flavor. We like a piece of cheese, raisins, and have even been known to use chocolate chips (healthier ones, of course!) as bribery.
• If all else fails, just take the capsules like my hubby does. He uses the Green Pasture orange flavored ones, and never complains about fishy burps or the like.

Do you take cod liver oil? Do you notice a difference in your health when you take it? And how do you get it down?

Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice, to diagnose any illness or prescribe treatment. My goal is to help to educate and inspire you to take responsibility for your own family's health and make informed choices of your own, not to consult you on medical treatment.

And no, this post was not sponsored by Green Pasture (or any other brand). They are generously sponsoring a giveaway this Thursday (yay!), but that has nothing to do with this post, it just happens to be the brand our family uses most often.

If you liked this post, you might also enjoy:

• Eczema: Solving the Underlying Causes, Part 1
• Adrenal Fatigue: Help and Resources for Healing
• Eat More Real Food: Take Inventory of Your Pantry
• The Nitty-Gritty on The Real Food I Buy and Where I Buy It

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Written by Kate Tietje, Contributing Writer

Over the last few weeks, we’ve been talking a lot about adrenal fatigue here, and one of the potential remedies Stephanie has mentioned is the GAPS diet.  Please go back and read her post on preparing for the GAPS diet to learn more about it, if you haven’t seen it yet!

I’ll admit it: the GAPS diet is not the easiest in the world. But once you’ve done it a couple of times, it really is not that bad.  Knowing some tips and tricks for getting enough to eat definitely helps, as does having a bunch of GAPS-friendly recipes.

But there’s a special issue to consider right now, for many of us (me included): what if you’re pregnant?  Is GAPS safe?  Beneficial?  Is it even doable while you’re pregnant?

The answer may surprise you: Yes, it is!  GAPS is a definite shift in eating habits.  And it may feel hard to get enough.  But rest assured, GAPS is completely safe and beneficial during pregnancy.

Image by vividexpressions

Safety: Will My Baby Get What He Needs?

This is the most common concern, and one that most doctors would share with you.  Most doctors would not recommend doing any sort of limited diet while pregnant, and would definitely not want you to be completely grain-free, unless you had a medical condition requiring it (which, if you have GAPS symptoms, you might…but many doctors don’t believe in that, either).

It’s important to ask, though: what do I get from grains that I cannot get from other foods?

Grains are a primary source of carbohydrates, which you certainly do need.  But you can also get carbs from fruits, vegetables, honey, beans, and certain dairy products (some are allowed on GAPS).  There is no difference, really, between the carbs in grains and the carbs in these other foods.  Sweeter foods, like fruit, are rather high in carbs.

It’s important to note that there are different “versions” of GAPS: full GAPS, and different stages of the introduction diet.  If you are pregnant, you must do the full version in order to get enough nutrients. Foods like hard cheeses, yogurt, kefir, most fruits, white beans, etc. (the most carb-heavy foods) are allowed on full GAPS, but not on most of the intro stages.  It is not safe or recommended to do intro while pregnant. In fact, depending on your gut health, you may even choose to consume raw milk during pregnancy, as well (which is typically not allowed on the diet until you are transitioning off of it).

What other nutrients are found in grains?  According to the food pyramid, B vitamins (namely folate) and fiber are the other important nutrients in grains.  Fiber can be found in beans (and isn’t really as important as we think it is; that is another subject entirely!), and the B vitamins in grains are typically synthetic, added during the fortification process.  (That isn’t true if you sprout and grind your own grains, but most women don’t do that.)  B vitamins can be found in many other sources, like leafy greens (primary source), but also various animal products, kombucha, and lots more. And from these sources, where they occur naturally, they’re much better absorbed.

So, there’s no nutrient in grains that you can’t get from other foods.  Therefore, you’re not depriving your developing baby of anything.

Image by vmiramontes

How Can I Eat Enough?

This is really a concern for everyone on GAPS, not just pregnant women.  But of course pregnant women need more than most, so it’s especially a concern.

Sticking to full GAPS only will definitely help.  Cutting out all dairy and fruit will not leave many options.  You will need a lot more meat than usual.  But as pregnant women really need a lot of protein anyway, this is actually a good thing: you’ll definitely get a lot!

A daily meal plan might look like this:

• Lemon-water and a hearty meat-and-veggie soup for breakfast (and maybe a smoothie with yogurt or kefir too); or eggs cooked in coconut oil or ghee
• Muffins made with nut flour for snack
• Meat with veggies for lunch, and fermented food (pickles, sauerkraut, kombucha)
• An apple with peanut butter for snack
• A thick stew and a salad for dinner
• Cheese and pickles for bedtime snack

This would likely be enough food, and plenty of fat/protein.  Don’t be afraid to add extra fat to soups.  Pancakes or muffins made with nut flours can be extremely high in both fat and protein, as well.  You will probably really need to eat all of those snacks in a day, and maybe even more.  Having jerky around, or almond flour muffins, or extra soup/stew is always a good idea, so that you can eat whenever you are hungry.  A few slices of cheese is always a good snack.  Crackers made from almond flour and topped with cheese, canned wild salmon, or chicken liver pate is always a good snack too.

Eat when you are hungry, and make sure you have plenty of options, and you will be okay.

What if I’m Nauseous?

Starting GAPS in early pregnancy might present its own challenges: what if you feel too nauseous to eat much?  GAPS can also exacerbate nausea because of the die-off symptoms.

Stick to lots of soups and fresh-squeezed juices (we like apple-carrot juice). Make almond flour crackers if nibbling something dry helps you to feel better.

Take Epsom salt baths in order to minimize die-off symptoms; it could help you relax and maybe reduce your morning sickness, too.

Just go slow.  Eat whatever sounds good to you, even if it isn’t strictly GAPS-legal (unless it’s, you know, donuts, ice cream, pop, etc.!). I craved sprouted grains when I was newly pregnant, and lots of fresh vegetables.  I ate a lot of cold sandwiches, plain grilled chicken, and salads.  Completely GAPS-legal?  No.  Close enough when I was nauseous?  Yes.

The Bottom Line

GAPS is completely doable in pregnancy.  Just make sure you share your diet plan with your doctor or midwife, so that they know what’s going on and can advise you as necessary.  Eat when you’re hungry and make sure you have plenty of options around.  You’re not depriving your baby at all.  In fact, because you’re consuming so much protein, fermented foods, and a lack of junk, you’re giving your baby an excellent start in life!  (Don’t forget your fermented cod liver oil, too!)

Have you done GAPS or another special diet during pregnancy?  What was your experience?

Top image by mbaylor

Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice. My goal is to help to educate and inspire you to take responsibility for your own family's health and make informed choices of your own, not to consult you on medical treatment. Especially during pregnancy, always consult your own midwife or health practitioner before making decisions regarding medical treatments of any kind.

If you liked this post, you might also enjoy:

• How to Prepare for Going on the GAPS Diet
• The GAPS Diet: Why Our Family is Doing It
• An Update on Our GAPS Diet and Related Q&A
• The road back to better health (and the details of my diet)

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