Blog - Dr. Kate Naumes||Holistic Wellness
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02 Dec Optimizing Water Intake

My hope this week is that during the holidays when you want to grab that second cup of coffee or that third glass of holiday cheer, you’ll think about choosing a glass of filtered water to help make you a better you!  And if you need more help making these habits a reality in your life, don’t hesitate to get help making it happen.

  • At least half of your daily fluid should come from water. More is fine—up to 100% of your daily beverage needs.
  • About one-third (or about three to four cups) can come from unsweetened organic coffee or tea. If you flavor your coffee or tea with a lot of sugar, cream, or whole milk, then drinking less would help manage weight. If you don’t drink coffee or tea, choose water instead to make up this one-third.
  • Harvard School of Public Health says milk can make up another 20 percent, or about two eight-ounce glasses. Less is my suggestion, just make sure you get your calcium from another source.  As an aside, dark leafy greens or dried beans, have varying amounts of absorbable calcium. Calcium supplements often contain vitamin D; taking calcium paired with vitamin D seems to be more beneficial for bone health than taking calcium alone.
  • A small glass (four ounces) of 100% organic unsweetened fruit juice OR no more than one to two alcoholic drinks for men or no more than one for women. (That means no alcohol at night ladies if you had orange juice at breakfast. )
  • Ideally, it’s best to completely cut out drinks sweetened with sugar, artificial sweeteners or high-fructose corn syrup.

REFERENCES

1. Popkin BM, Armstrong LE, Bray GM, Caballero B, Frei B, Willett WC. A new proposed guidance system for beverage consumption in the United States. American Journal of Clinical Nutrition. 2006; 83:529-542.

2. Kuriyama S, Shimazu T, Ohmori K, Kikuchi N, Nakaya N, Nishino Y, Tsubono Y, Tsuji I. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. Journal of the American Medical Association. 2006; 296:1255-1265.

3. Van Dam RM, Willett WC, Manson JE, Hu FB. Coffee, caffeine, and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged U.S. women. Diabetes Care. 2006; 29:398-403.

4. Starbucks beverage details: Mint Mocha Chip Frappuccino® blended coffee with Chocolate Whipped Cream. Accessed on March 28, 2009.

5. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, D.C.: National Academy Press, 2004. Accessed on March 28, 2009.

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30 Nov Guide to Safe Drinking Water

This week let’s talk about getting that dewy glow from drinking more clean filtered tap water. Goodbye luminizer! Hello sleep and water!

Even though, relatively speaking, Big D has better tap water than most cities (#12 on the Environmental Working Group’s list), agricultural pollutants, carcinogens, and endocrine disruptors are some of the common pollutants that still show up in Dallas’ drinking water. Endocrine disruptors can negatively impact a couple’s chance of conceiving, as well as presenting risks to the endocrine system (which includes ovaries and thyroid). This isn’t a luxury either, getting rid of your exposure to endocrine disruptors by filtering your water may be the difference between you getting pregnant again or not. And if you thought drinking bottled water was the solution, think again – bottled water is almost always worse. (Buying bottled water is akin to you buying your own tap water and then putting it into a plastic bottle that later goes into a landfill.) Instead, let’s take a look at the EWG’s Guide to Safe Drinking Water excerpted and condensed below:

  • Tap Water: Learn what’s in it.
    • Tap water suppliers publish all their water quality tests. Bottled water companies don’t.
  • Filtered Tap Water: Drink it, cook with it.
  • Filters: Change them.
  • Bottled Water: Drink filtered tap water instead.
  • On the Go: Carry water in safe containers.
  • While Pregnant: Stay hydrated with safe water.
  • Infants: Use safe water for formula.
  • Breathe Easy: Use a whole house water filter.


Now that you have the 411 on optimizing water intake for you and your family, (not to mention your developing baby if you happen to be pregnant), it’s important to point out that replacing your sodas and alcohol with your clean water will work wonders. Ok, check back with me soon to educate yourself on how much water to drink, how often, and why it is important!

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28 Nov Demystifying the Doula

What is a doula?

As a naturopathic doctor having also received training as a midwife, I frequently discuss birth options with my newly pregnant clients. Should I have a home birth, birth center birth, hospital birth? Should I use a certified professional midwife (CPM), a certified nurse midwife (CNM), or an M.D.? No matter what you choose, I recommend that you have a doula at your birth.

A doula, as it pertains to childbirth, is a woman trained and experienced in childbirth who provides continuous physical, emotional, and some informational support to the mother before, during, and right after labor.

Let’s cut to the chase. Doulas of North America (DONA) International reminds us of the following facts:

Numerous clinical studies have found that a doula’s presence at birth:

  • tends to result in shorter labors with fewer complications.
  • reduces negative feelings about one’s childbirth experience.
  • reduces the need for pitocin (a labor-inducing drug), forceps or vacuum extraction and cesareans.
  • reduces the mother’s request for pain medication and/or epidurals.


Research shows parents who receive support can:

  • feel more secure and cared for.
  • are more successful in adapting to new family dynamics.
  • have greater success with breastfeeding.
  • have greater self-confidence.
  • have less postpartum depression.
  • have lower incidence of abuse.

Read more of Dr. Naumes’ post over at D-Magazine’s D-Moms Blog

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26 Nov Holistic Childbirth Preparation and Education


ONGOING | 7 Week Series | Private Sessions

Please email frontdesk.naumes.nd@gmail.com to schedule
Holistic Childbirth Preparation and Education
with Kate Naumes ND & Shannon Driscoll of Oil & Cotton Creative Exchange

This private class brings couples together in an inspiring environment to prepare for childbirth as they explore their pregnancies and unique experiences through journaling, discussion, and creative hands-on projects.

Do you desire a natural childbirth with as few medical interventions as possible? Are you planning a hospital or home birth but would like to find a Childbirth Education Class that helps you and your partner to prepare for a natural birth in either setting?

Natural birth is labor that proceeds without unnecessary medical interventions such as cesarean section, epidural anesthesia, or artificial induction of labor. When there are problems such interventions have their place, but for the vast majority of women, these medical interventions are simply not necessary.

Instead, what is needed is a holistic approach to childbirth education. Over the course of 7 weeks we will:
-Learn through interactive, creative participation, in a spirit of fun and curiosity
-Help give mothers-to-be insight about what labor and birth will be like from her perspective
-Prepare ourselves to be in labor & give birth as a mother
Practice relaxation and pain coping techniques weekly
Prepare ourselves to be new parents: baby care basics, getting breastfeeding off to a good start
-Get out of our heads and into our bodies

Who is this class for?
– “I’m having a home birth and I just need to find the right class to prepare for natural childbirth.”
– “I just know you’re supposed to take a childbirth education class.”
– “I already had a baby in a medicalized environment and was not happy. I am looking for a different approach this time around.”
– “I’m having a hospital birth but I’m hoping to avoid epidural, C- section and/or induction (ie medical intervention).”

7 week series –
To inquire about prices or to signup for a series appropriate for your due date please email frontdesk@naumesnd.com

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26 Nov Fertility 101 for Couples

Pre-conception & Fertility Optimization – Private Classes for Couples

ONGOING | 6 Week Series | 90 Minute Weekly Private Sessions

Please email frontdesk@naumesnd.com to schedule
with Kate Naumes ND

Dr. Kate Naumes, ND is enthusiastically offering a program for optimal pre-conception preparation. Pre-conception care is what you do to prepare yourself to become pregnant. Come learn how to enhance your health in preparation for optimal fertility, a healthy full-term pregnancy, a straightforward labor, a rapid recovery, successful breastfeeding – and of course, a bright, healthy beautiful baby! Learn how nutrition, changes in body composition, exercise and sleep can positively impact male and female fertility and impact the health of any future pregnancy. Learn how to protect yourself from exposure to substances in the environment that can decrease fertility and harm a developing baby. Your future baby will benefit from the simple, non-invasive, cost-effective tools that naturopathic medicine has to offer during the pre-conception period. We will use journaling, discussion, and creative hands-on projects to explore mind/body issues surrounding fertility.

Numerous studies have shown the beneficial effects of pre-conception care, including lower rates of miscarriage, birth defects, low birth weight babies, and early-term babies (preemies). The Foresight Study, conducted in England, showed the effects that proper preconception care has on fertility. Out of 300 couples who had previously been declared “infertile”, over 89% were pregnant within 2 years without the assistance of IUI (Intra-uterine insemination) or other similar fertility interventions. The same study showed twice the success rate of in-vitro fertilization in couples who were also undergoing optimum preconception care.

Over the course of 6 weeks we will:
– Learn through interactive, creative participation, in a spirit of fun and curiosity
– Improve nutrition, exercise and sleep habits as it relates to optimizing fertility
– Learn how men’s food choices, emotions and stress responses can positively affect the genetics of your future child
– Learn how to positively impact the health of your sperm

Who is this class for?

– “We plan on becoming pregnant in the next 6 months to 1 year”
– “We have been diagnosed with infertility and we want to explore natural ways to promote conception”
– “A doctor has already recommended IVF or IUI, but I have heard that these work better when I am as healthy as possible”
-“We have had multiple miscarriages and we want to learn to optimize our health naturally to decrease the chances of another miscarriage”

Group Class 6 week series –
To inquire about pricing or to signup for your Pre-conception & Fertility Optimization for Couples Series please contact us at frontdesk@naumesnd.com

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20 Nov Tips for Staying Sane During the Holidays

Managing stress is one of the most important things you can do for the health and well-being of yourself and your family. My #1 tip is to take on less! Keep life simple and don’t compare yourself to others. The fall and winter are darker, slower times for rest and reflection; the holidays should be enjoyable and relaxing.

Tips for keeping life simple:

  • Take time for introspection and give children a break from activities, research shows that unstructured play time is vital to development and creativity.
  • You can stay stylish and keep it simple with a mom “uniform.” Or build your wardrobe around a simple color palette so that everything you pull out of your closet already matches. (Your husband will appreciate the break from having to be your stylist.)
  • Learn to say no to holiday parties and get-togethers that don’t bring you and your family joy and peace and that aren’t true obligations.

 

Ok, so you’re just going to have a busy fall and holiday season… no way around it. What can you do to stay energized and sane? How can you manage your stress?

Read more of Dr. Naumes’ post over at D-Magazine’s D-Moms Blog

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