Littles Magazine

We all know how hard it is when the New Year creeps up on us and all of a sudden everyone is talking diets, exercise and being a bigger better person. The career year? We've tried that one. The brand new 'I'm-totaly-going-to-stick-to-this' diet? Yep, it didn't quite work for us either. Sometimes, with so much work to do, a family to organise and a home to keep in tact, it can be a little overwhelming and difficult to keep on top of things and feel coordinated. Usually the hardest part is figuring out where to start and finding the right direction. Procrastination at it's worst? We've all been there. Sometimes I'll be sat at my laptop and I'll drink 3 - 4 cups of tea before I even open up that word document I need to be working on, or that indesign file I need to be editing. It's hard to get your brain focused when there are so many different things you need to be doing. So.. let's kick that procrastination and figure out exactly where the hell to start!

Goals: Start with looking at long term goals and short term goals. Do you want to save money for a holiday? Publish a few blog posts this week? Write a list in chronological order and figure out how much each one benefits you and your blog/business/project/whatever it is you have to do! Lists are always a great way to start organising. I'm sure if you've come across this post then you are probably flooded with lists and that's why you've searched for help in the first place. But there's more.. not to fear! Create a mind map almost - a brainstorm perhaps - where you want to be heading, goal by goal.

Why this?: Look at why you are drawn to each project. Maybe there's a few things you don't need to be doing - or don't even want to be doing. Maybe the reason you can't get motivated is because you don't really feel as though actually want to do whatever it may be. Sometimes we are easily influenced by outside sources. Someone else is doing something with great success so you feel as though you need to be doing it too. Stick to your passion, stick to what you are enthusiastic for. Learning to play the guitar can wait whilst you work on saving for that holiday you want!

Plan: Easier said than done, but grab that cup of tea, switch of your phone,switch off the TV and any other distractions and quite simply plan. Put pen to paper and consider what needs to be done and when. It might even be a great idea to plan months in advanced. Think of printing out a free printable calendar (search Pinterest) and try to plan ahead for the following year. If you want a project to be up and running smoothly within six months then work on that first. If you want to have a holiday at the end of the next year then look at when to book it, when to pay it off and how to save the money for it. If you want to create a blog that is interactive and constantly buzzing then plan posts for each week and stick to it. It's great using digital formats but when planning comes into action it's always a good idea to put pen to paper and have something physical in front of you that you can stick to. 

So really, Stop making cup of tea after cup of tea, stop browsing for hours through Facebook and think of the long term benefits from each goal. Think of your time and split it evenly on your working calendar. If you want to get somewhere with your goals then really put your mind to it. You need to motivate yourself to getting places and ensure you do something each and every day that takes you just that one step closer to completing a goal. You can do this!  

Research has shown that the first 1,000 days of life, from conception to a child’s second birthday, are the most significant for health and development. A mum-to-be who eats a healthy, varied diet can have a positive impact on the lifelong health and eating habits of her child. For the first two trimesters, a healthy balanced diet made up of fruit and vegetables, protein-rich foods, dairy foods and unrefined carbohydrates, like whole grains, will provide all the nutrients your growing baby needs, from Vitamin A to Zinc.

FIRST TRIMESTER: 

In the first trimester eating at least a small breakfast can help relieve the symptoms of morning sickness, and breakfast eaters are more likely to get all the nutrients they need than those who skip it. If you don’t have breakfast, the tendency can be to reach for unhealthy snacks that are high in sugar and fat, and low in essential vitamins and minerals.

SECOND TRIMESTER: 

In the second trimester the morning sickness can ease off and you might have more energy. It’s a good time to think about what you are eating, you have six months to give your bump lots of good nutrients, and what you eat between now and the birth will have a big effect on your child’s future health.

THIRD TRIMESTER: 

It’s not about eating for two! In fact it’s only in the last trimester that you need an extra 200kcal a day as your baby’s weight increases to get ready for birth. You won’t need more than this because your body adapts to help you get the extra nutrients you need. Opt for low GI snacks which will help keep you feeling fuller for longer, like a slice of granary toast with mashed avocado, black pepper and lemon juice, or a handful of nuts.

DEVELOPING YOUR BABY’S TASTES: 

A baby’s first food is the amniotic fluid in the womb, and research shows that the foods you eat as a mum-to-be will change its flavour so your unborn child experiences these new tastes. There also appears to be a link between the foods mums eat frequently during pregnancy and the foods their children grow up to enjoy as babies become familiar with and remember the flavours they first tasted in the womb.

Mums-to-be often develop a sweet tooth or crave salty snacks during pregnancy, but there is no evidence that your body needs what you crave. Dr Rana Conway says, “The problem with eating more junk food is that you end up eating less of the good stuff. Plus, when mums-to-be eat a high Glycaemic Index (GI) diet – and most junk foods are high GI foods – babies in the womb are exposed to slightly higher levels of glucose. So why not try a junk food swap to help keep cravings under control?

SIX JUNK FOOD SWAPS:

1. Chocolate. SWAP WITH: strawberries dipped in a good quality dark chocolate with a high percentage of cocoa solids.

2. Ice cream. SWAP WITH: sliced banana with natural yogurt, a swirl of honey and some flaked almonds.

3. Crisps. SWAP WITH: plain or lightly salted popcorn.

4. Cake. SWAP WITH: toasted wholemeal bagel with mashed banana and a sprinkle of cinnamon.

5. Fizzy drinks. SWAP WITH: Pure fruit juice mixed with sparkling water.

6. Chewy sweets. SWAP WITH: a small handful of dried apricots or raisins.

For more delicious pregnancy recipes from Dr Rana Conway visit www.organix.com/recipes/bumptobaby or download your free copy of the Organix Little Book of Good Food – Bump to Baby www.organix.com/bumptobaby Once baby arrives their journey with food continues, from breastfeeding to milk feeds to weaning, and you’ll want to help them learn to love good food every step of the way. For lots of weaning advice, tasty foods to try and recipes visit organix.com

There’ s plenty of really good and helpful information about breastfeeding available to new mums these days. But somewhere between the Internet, the abundance of insights from well-meaning friends and family, and advice from health professionals, there is unfortunately also a lot of misinformation.  We asked Munchkin’ s Expert Midwife and Health Visitor, Katie Hilton to share the top ten breastfeeding myths she hears day in, day out.  

Myth 1 – Breastfeeding is easyYes, babies and mothers are hardwired to breastfeed and for some new mothers it does come easy and naturally. But the belief that the vast majority of women take to breastfeeding seamlessly, with no hiccups, is wrong. Breastfeeding does require patience and getting a hang of it can take some time for both mother and baby. Be safe in the knowledge that you have not failed if you find yourself struggling. 

Myth 2 – Pain is normal Breastfeeding isn’ t always a breeze, but that doesn’ t mean it should hurt. It is true that you may occasionally feel some discomfort when initially starting to breastfeed, however this should not persist. The main culprits are incorrect positioning or attachment. Don’ t accept it in silence. Speak to your Midwife or Health Visitor and request a breastfeeding assessment.  

Myth 3 – You can prepare your breasts It is always beneficial to learn about breastfeeding before your baby arrives, to understand the various breastfeeding positions and the principles of effective positioning and attachment. But you don’ t, however, need to do anything to your breasts during pregnancy to get them ready. Nipples do not need to be toughened up ready for breastfeeding. If they become sore when feeding, it’ s most likely due to an incorrect latch.  

Myth 4 – Drinking more fluids will produce more milkHydration and good nutrition are of course important for breastfeeding mothers, just as they are during pregnancy. Drinking a lot of fluids will not dramatically affect your milk supply or milk quality, however being well hydrated will be beneficial. If your milk supply is low speak to your Midwife or Health Visitor about ways to boost your supply.  

Myth 5 – Breastfed babies can’t have a bottle There are a small percentage of babies who will have difficulty going back and forth between bottles and the breast in the very beginning. For this reason it is advisable to ensure breastfeeding is fully established for the first 6-8 weeks before introducing a bottle. In reality many babies are given bottles, the way a baby handles a bottle is different than when feeding at the breast.  With the right guidance, a baby can easily combine breast and bottle-feeding. The key will be selecting a bottle suitable for your baby, choose a bottle that allows your baby to feed in a similar way to the breast and enables stretch and flexibility when feeding. The Munchkin Latch bottle could be a smart choice as it meets all the above criteria, enabling your baby to successfully transition from breast to bottle and back again.  

Myth 6 – Newborn babies will feed every 2-3 Hours 

An older baby will have a more consistent breastfeeding pattern, however most babies who are under six weeks of age will feed in a more random fashion, sometimes cluster feeding closer together and on occasions going 4-5 hour stretches. Talk to your Midwife or Health Visitor about newborn babies feeding schedules and be prepared to feed on demand.  

Myth 7 – Breastfeeding mothers get less sleep Formula fed babies do generally go longer between feeds, this is because formula takes longer to digest, but that doesn’ t mean that parents of formula fed babies are having long, undisturbed nights sleep whilst breastfeeding parents struggle. Every baby is different and sleep patterns vary depending on a range of factors, other than food. Breastfeeding mothers who keep their baby close to them have the added benefit of not having to get up to prepare bottles. The surge of oxytocin released in the body during a feed also helps to lull mum back to sleep.  

Myth 8–Only birth mothers can breastfeedIt is a myth that adopted mothers cannot breastfeed. If a mother has previously breastfed her biological child, she may be able to stimulate supply purely through pumping. If this is not possible, a combination of hormones and pumping can be used to breastfeed an adopted baby. Talk to your Midwife or Health Visitor about your options well in advance and remember that every woman’ s breastfeeding experience will be different. 

Myth 9 – Breastfeeding is a form of contraception Breastfeeding can be an effective method of contraception, but only if certain conditions are met. Women can use breastfeeding as a form of contraception in the first six months after giving birth if they’ re breastfeeding exclusively (the baby isn’ t drinking anything else), breastfeeding at least every 4-6 hours and have not started their period yet. However, it’ s not foolproof and approximately 1 in 100 women who use this method will get pregnant and 2 in 100 will if they don’ t practice the technique correctly.  

Myth 10 – Start pumping immediately if you’re returning to work This really depends on your circumstances: whether you have maternity leave, how long that maternity leave is and what your working conditions will be like when you return. Working mothers do not need to stress about filling their freezer with an abundance of frozen “just-in-case”breast milk. Many mothers think they must stock their freezer in the early months if they will be returning to work full time, whilst this may be true for those mothers who are unable to pump at work, it is not true for everyone. Your employer has a duty to provide a space for you to pump. So relax and enjoy your maternity leave and breastfeeding experience.

*In collaboration with Munchkin