Birth Coach Clara

So you want to take supplements?

First off, I’m really not a huge supplement gal. I take 2 supplements for fitness, Creatine and Protein. With that being said I’m a fan of educating people to think critically about supplements rather than shutting the conversation down altogether.

5 things I try to get across to people when this topic inevitably comes up.
➡️Why do you want to take it in the first place? This is when you need to dig into the literature on it and bring up some peer-reviewed sources
➡️What is the therapeutic dosage mentioned in those sources? How much is in the product you plan to purchase? It’s pretty common for brands to either not share the amount at all or include way too little to make a difference.
➡️Has the product been 3rd party tested to prove that what they say is in the bottle is actually in the bottle? This report should be published on their website. READ IT. Also, has the product been tested for harmful substances like heavy metals or illegal substances?
➡️Can you reasonably get the benefit from a healthy diet? Creatine is a great example of a supplement that would be unreasonable to get from your diet. NO ONE is eating enough bison to get 3-5g of creatine every day. Alternatively, if you eat enough fruit and vegetables a vitamin C supplement is probably unnecessary for the general population.
➡️What are the risks? The risks of supplements can range from heavy metal poisoning to liver damage or even heart failure. Do the benefits really outweigh the risks of the supplement you are taking?

This is not a complete list but these are points to get you started thinking critically.

Hi friends 👋🏻 I'm Clara!
I'm a birth educator + personal trainer and I talk about all things birth, breastfeeding, fitness, food, and fertility.

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This morning I spent some time on zoom with one of the women that literally wrote the book on lactation consulting.

We talked about infant feeding in emergencies, milk sharing, infant sleep and more.

One of the big benefits of the maternal child health program I’m in is having access to this wealth of knowledge.

It’s kombucha day!

I’ve been having kombucha in my smoothies just about everyday and I’m loving it 😍

Welcome to the world of crunchy human living in a tiny kitchen.

This is the extent of my “working space” in the kitchen. She’s cluttered she’s messy she’s got minimal counter space but I make it work.

EAT THE DAMN MEAL.

A survey found 3/4 women reported disordered eating habits.

3/4 women have an unhealthy relationship with food.

2/3 were trying to lose weight.

Just under 2/5 skipped meals regularly to lose weight.

1/4 had cut entire food groups out of their diet.

What if we focused less on removing things from our diet. What if we focused on adding food. What if we set minimum food goals?

Women are notorious under-eaters and chronic dieters.

Recently my approach to eating has been kind of a spin on the "myplate" approach.

I aim to eat a certain # of servings of veggies, fruits, higher carb foods (whole grains), higher fat foods, higher protein foods, + 2 eggs daily.

This is my minimum intake. However, I don't put pressure on myself if I miss a serving or 2. The point is to be conscious of what I am consuming and allow for LOTS of flexibility.

My goal is not weight loss. My goal is to fuel my body and prepare it for the future. My future looks like maintaining a healthy weight/bodyfat %, protect and optimize my fertility, not only avoid deficiencies but maintain optimal levels, and most importantly my future includes eating delicious food.

PS did you even go to Opelousas if you didn't get praline chicken bites?

1 year later… ♥️

✨Even if you choose a midwife you still need to learn advocacy skills and educate yourself✨

What if I told you 39% of moms reported their OB attempted to induce them between 37 and 40 weeks? 😱😱

Now, what if I told you in that same survey that 37% of moms reported their MIDWIFE attempted to induce in that same time frame? 😱😱

😳Would that surprise you?😳

This survey of California moms found just that. A 2% difference between OBs and Midwives.

Because I know this will be asked: only 25% stated the reason for wanting to induce was related to a health concern.

Sakala, C., Declercq, E.R., Turon, J.M., & Corry, M.P. (2018). Listening to Mothers in California:A Population-Based Survey of Women’s Childbearing Experiences, Full Survey Report. Washington, D.C.: National Partnership for Women & Families.

Hi friends 👋🏻 I'm Clara!
I'm a doula and I talk about all things birth, breastfeeding, fitness, food, and fertility.

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Reminder: Don’t skip your breakfast.

🤱🏼Shop around for you lactation consultant🤱🏼

Like any healthcare provider, it may be in your best interest to interview a few options. There may also be some situations that require a 2nd or 3rd opinion.

Lactation consultants are human. They have different experiences, values, education levels, and education types. Often their advice will depend on where they work. Some hospitals and clinics severely restrict what they are allowed to say, do, or who they refer to.

Red flags for lactation consultants
🚩Dismisses your concerns
🚩Doesn't answer your questions
🚩Creates care plans that don't align with your values and goals
🚩Promises a quick fix pill/herb/food/drink
🚩Adds a million tools to your life with no clear plan (cough cough ni**le shields cough cough)
🚩Says you have "skim milk"
🚩Guarantees anything
🚩Says oral tethers are a fad

I strongly recommend seeing a private practice IBCLC.
Ask them questions about their experience with XYZ symptoms. If they're a newer IBCLC ask them if they have any mentors they can consult if they're unsure.

You may not click with one but you do with another. Shop around until you find one that will help you reach your goals.

Hi friends 👋🏻 I'm Clara!
I'm a doula and I talk about all things birth, breastfeeding, fitness, food, and fertility.

👉🏻Like and follow if we vibe!
👉🏻Share with a friend

🤱🏼Shop around for your Lactation consultant🤱🏼

Like any healthcare provider, it may be in your best interest to interview a few options. And sometimes get a 2nd or 3rd opinion.

Lactation consultants are human. They have different experiences, values, education levels, and education types. Often their advice will depend on where they work. Some hospitals and clinics severely restrict what they are allowed to say, do, or who they refer to.

Red flags for lactation consultants
🚩Dismisses your concerns
🚩Doesn't answer your questions
🚩Creates care plans that don't align with your values and goals
🚩Promises a quick fix pill/herb/food/drink
🚩Adds a million tools to your life with no clear plan (cough cough ni**le shields cough cough)
🚩Says you have "skim milk"
🚩Guarantees anything
🚩Says oral tethers are a fad

I strongly recommend seeing a private practice IBCLC.
Ask them questions about their experience with XYZ symptoms. If they're a newer IBCLC ask them if they have any mentors they can consult if they're unsure.

You may not click with one but you do with another. Shop around until you find one that will help you reach your goals.

Hi friends 👋🏻 I'm Clara!
I'm a doula and I talk about all things birth, breastfeeding, fitness, food, and fertility.

👉🏻Like and follow if we vibe!
👉🏻Share with a friend

🥣 Chia seed pudding 🥣

Honestly, I really love this stuff. I've been eating chia seed pudding for the last 10 years. I used to pack it for school lunches!

It is a great source of fiber and micronutrients! However, it's often not the best balance of macronutrients. Depending on how you make it there can be a lot of sugar and not very much protein.

This morning I made it with unsweetened coconut milk, a serving of mixed berries, and a splash of maple syrup. Simple and tasty but low in protein. Only 8g.

Now, I'm not saying you should stop eating chia pudding. It's a super-easy way to get fiber into your diet! But combine it with other foods! Eat an egg on the side, mix in some protein powder, or make it with cow milk instead of coconut milk.

Or don’t. I didn’t this morning. However, I’ll be prepared with higher protein snacks later in the day.

Hi friends 👋🏻 I'm Clara!
I'm a doula and I talk about all things birth, breastfeeding, fitness, food, and fertility.

👉🏻Like and follow if we vibe!
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✨Not everyone ovulates on day 14✨

A 2020 study found women with a 28-day cycle were actually more likely to ovulate on day 15 (27%) or 16 (21%) than on day 14 (20%)

With that being said, you might ovulate 7 days into your cycle or on cycle day 22.

You might ovulate on day 10 in one cycle and on day 17 in another. This is why apps should not be relied on for preventing pregnancy.

Always pay attention to your fertile signs and follow a fertility awareness method.

If you're trying to get pregnant you can miss your fertile window with an app.

If you're trying to avoid getting pregnant you might be taking risks without even realizing it.

Your cycle can change based on stress, exercise, diet, travel, illness, and more. Basically, anything that bumps your body out of its normal rhythm can impact when you ovulate.

Do you know how to determine ovulation?

Hi friends 👋🏻 I'm Clara. I'm a doula and I talk about all things birth, breastfeeding, fitness, food, and fertility.
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Soumpasis, I., Grace, B., & Johnson, S.. (2020). Real-life insights on menstrual cycles and ovulation using big data. Human Reproduction Open, 2020(2). https://doi.org/10.1093/hropen/hoaa011