We always strive for our patients to have an uncomplicated easy vaginal delivery with minimal tearing and discomfort.  However, sometimes a c-section is necessary to get both baby and mom safely through the labor and delivery process.  Some reasons for a c-section include the following: fetal distress in labor, problems with the placenta, position of the baby in the uterus, the cervix stops dilating or the baby stops moving down through the pelvis….
For many moms having their first c-section, a lot of times this is the first major surgery they have ever had.  They have lots of questions but have very little idea on the best way to get through the recovery.  Here are some tips that we hope can help you through the process.

1. Use a belly band:  So, both hospitals will provide you with a belly band if you have had a c-section; if you don’t get one right away- just ask your nurse for one.  When you are walking and moving around this will really provide you with the back and abdominal support you need to make the recovery process easier. 
2. Use a pillow when contracting your abs!  Anything that works your abdominal muscles, like coughing and laughing, can be pretty painful after a c-section.  We recommend placing a pillow on your abdomen before coughing and laughing to provide some support and help ease the discomfort your will feel when using your abdominal muscles. 
3. Make sure you stay on top of the pain!  I’ve seen lots of patients try to tough it out and not take pain medication because they did not like the way it made them feel.  For the first 3 days, it is very important to use these medications to help with the pain.  Initially we want your body to focus on healing, not on fighting pain.  Everyday will get better, and once the pain has improved, then you can decrease the amount of pain medication that you are taking.
4. Don’t compare your recovery to others.  I always hear family members talk about how they had a vaginal delivery without an epidural and toughed it out or stopped taking pain medication 1 day after the c-section.  Don’t let other people get to you.  This is not a contest.  If your family and friends are not being supportive, then you may have to consider temporarily limiting their access to you and the baby.  This time is about your recovery, not theirs!
5. Do what you can to prevent constipation before it happens!  Make sure you drink as much fluid as you can.  Usually we will provide you with a stool softener after your deliver. Recovering from a c-section and constipation can make you pretty miserable- we are there to help if you are struggling. 
6. Breastfeeding is hard, especially if you have just had a c-section!  This is a very anxiety provoking process for most new moms, especially if they had an unanticipated c-section.  Your milk probably has not come in and you are pretty sore from your c-section and your baby is not latching on- this is a pretty classic scenario.  Take a deep breath, utilize the nursing staff and lactation consultant and don’t fret- your milk probably won’t come in until the moment you’re are discharged.  Please let us know if you are struggling and need help.  If you decide breast feeding is not for you- that is ok- we are here to provide support, whatever your decision may be!

For most new moms, pregnancy is just the beginning of the baby challenge, and especially for those recovering from a cesarean section, the newborn time can seem even more daunting as you recover from surgery.  Please let others spoil you and take care of you while you are healing.  Try to take advantage of friends and family if they are available.  Utilize their help with the baby, meal planning, cleaning and whatever else they may offer and try to get some sleep!

​Dr. Pam

​Ever wonder why your fried and marinated foods taste so good?  A big part of the richness and flavors you love come from the oils you cook with.  That being said, just like adding a pound of butter to your popcorn, we wouldn’t necessarily endorse cooking or preparing your food in a vat of oil either.  Moderation is always helpful with any cooking oil, but if you’re looking for a comparison, here’s the scoop on some of the most common cooking oils:

1.  Olive oil – a good standby with lots of monosaturated fats.  These “good fats” have been linked to a Mediterranean diet, which has in turn been shown to have some cardiovascular health benefits.  That being said, it does have a low “smoke point,” making it good for cooking, dipping or sautéing, but probably not ideal for baking. 
2. Canola oil – high in polyunsaturated fat as well as high in smoke point with less flavor makes it a good choice for baking or frying.
3. Coconut oil – obviously a super-healthy choice, right?  Actually, it probably isn’t.  While some studies have linked coconut to everything from loss of belly fat to improved cholesterol, it turns out that if you look more closely, the studies were in fact touting the benefits of medium-chain triglycerides (MCTs).  Even though you can make MCT oil from coconut oil, it generally only composes about 15% of the coconut oil.  That’s kind of like calling a Snicker’s a healthy food option because it has peanuts.  Also, typical coconut oil has a very high saturated fat content (about the same as lard), and this type of fat has been linked to heart disease.
4. Avocado oil – composed largely of monounsaturated fat and with a naturally buttery flavor, this is a very versatile cooking option.  It’s high smoke point also allows for a variety of cooking techniques.  That being said, it is a bit pricier than some of the other cooking options.
5. Nut oils – hazelnut oil combines monosaturated fat and vitamin E, but even though its high smoke point allows for many types of cooking, don’t use it unless you want to add a pretty pungent nut flavor.  Macadamia nut oil has a slightly less pronounced nutty taste, so it can be used for grilling and salad dressings.  It also packs a combination of omega fatty acids to promote heart health.  Peanut oil is often used in stir-fry, and has a relatively even balance of poly- and monounsaturated fats.
6. Corn oil – commonly used for frying and cooking, it contains a combination of monounsaturated and polyunsaturated fats similar to olive oil, but it may be even more effective at lowering cholesterol and blood pressure.
7. Palm oil – given it’s high percentage of saturated fats (over 50%), it would generally be advised to consider other oil-based options.

So, there you have it:  a quick rundown on some common cooking oils.  The bottom line is to remember to avoid any types of trans fats, limit saturated fats, and, again, use these oils in moderation.  Even one serving of olive oil has over 100 calories, and even though there’s a lot of “good fat” in it, you’d still be consuming 14 grams of fat with each tablespoon!  So, pick your oils carefully and happy cooking!
Dr. Nick

In this day and age with two working parents, its so easy to stop by the frozen aisle in your grocery store and grab a quick-frozen meal for dinner.  I never thought much about it or felt that it was a potential health hazard.  However, a recent study out of France shows that frozen dinners (which are considered “ultra-processed foods”) are not only dangerous to your health but also increases your risk of early death!
Ultra-processed foods are foods that are “manufactured industrially from multiple ingredients that usually include additives used for technological or cosmetic purposes.”  They are consumed in the form of snacks, desserts, or ready to eat or heat meals.  The study examined the health and physical habits of 45,000 adults over a two-year period and they found a 14 percent higher risk of early death for each 10 percent increase in consumption of ultra- processed foods.
So, what about frozen foods makes it so unhealthy?

1. Added Starch: Many frozen foods have added starch to keep the frozen foods tasting fresh.  Starch is just extra glucose and all this extra sugar increases the risk of developing insulin resistance and eventually diabetes. 
2. Added Trans-fat: Frozen foods are usually full of trans-fat.  Foods that have a lot of trans fat contribute to raising cholesterol and putting you at an increase risk of heart disease. 
3. Added Salt: Salt is a well-known preservative.  Most frozen foods contain more salt than what you would add if you made the meal out of scratch for immediate consumption.  This can increase your cholesterol and your blood pressure.
4. Lots of preservatives: there are lots of other preservatives that are added to frozen foods to improve the texture and keep them tasting fresh.  Many of these have not been well tested by the FDA and most manufacturers don’t need permission to use these preservatives. 

I think it is easy to forget that frozen foods are still ultra-processed foods.  I always thought of frozen foods as freshly prepared foods that were just frozen- kind of like when your friends bring you freezer meals after you had a baby.  Unfortunately, frozen foods bought at the store have lots of preservatives, additives and extras that you did not likely anticipate.  So, before you stop by the frozen aisle to buy dinner for the family, remember that despite all the fancy packaging and healthy claims, these quick-fix options can increase your risk for hypertension, diabetes and even early death.  The best choice is to buy fresh ingredients and cook the meal yourself.  You know exactly what is in the meal and can tweak the sugar and salt amount to your own dietary needs.  Not to mention, busy moms can still freeze the leftovers for later 😊

Dr. Pam