Trey Update 3 1/2 months – Breastfeeding

First, a few picture updates of my blessing from above…

Trey at about 2 month, topping the charts at 14.5 lbs and 23 inches

he rolled over at 6 weeks and now LOVES to bounce in his jumper and go for runs with mommy in his jogging stroller

Trey at 3 months striking his “look past the camera” model pose

Now on to the topic of the day………
That’s right this post is all about breasts…breastmilk that is! I see it now, whatever men followers I have are hitting the X in the top right corner….but wait right there….you’re not off the hook. Your role in breastfeeding is just as important as the mother and child’s so listen up.
Before there was bread, chicken, and broccoli on or plate there was milk. Custom made, just for you, breastmilk.

Breastfeeding is the biological norm!
#1 Did you know: Human milk contains two types of proteins: whey and casein. Approximately 60% is whey, while 40% is casein. This balance of the proteins allows for quick and easy digestion for an immature digestive system. And humans are the slowest growing and maturing mammals, but also have the most advanced brains. So it makes sense that the protein content of human milk is relatively low while the level of carbohydrates is high. (la leche league)
It’s amazing how the women’s body is capable of making the perfect combination of protein, carbs, fat, antioxidants and minerals for a baby’s developing brain and body.
#2 Did you know: Breastfed babies have fewer incidences of illness, ear infections, allergies, and asthma. Breastfeeding also has a protective effect against juvenile diabetes, celiac disease, childhood cancer, rheumatoid arthritis, urinary tract infections, multiple sclerosis, liver disease, and acute appendicitis.

It doesn’t always come easy. In fact, breastfeeding can be a very painful and discouraging process. I mentally prepared for it to be a difficult experience…. cracks, blisters, you name it. Women can face all kinds of struggles such as soreness, low milk supply, and juggling going back to work. They need a support team…family, nurses, and mommy groups to aid in their success. Dad’s, this is where you come in….support car, team, whatever you want to call it. The first night home from the hospital it took 4 hands and 40 minutes to get Trey to latch on. Amongst desires for a “nurse call” button and feelings of failure, Jeremy was right there with me positioning Trey and giving words of encouragement.
Luckily, this was pretty much the hardest moment. From there on out it has been smooth sailing as Trey learned to latch on and my plentiful milk supply came in.

#3 Did You Know: Breastfeeding can burn up to 500 calories/day. That’s like going on a 5 mile run!

Breastfeeding is nothing to be ashamed of while in public. A girls gotta do what a girls gotta do. In fact, it should be praised and not looked upon in disgust or humiliation. Thanks to my udder cover I have nursed in the church bathroom twice and the parking lots of my gym, Home Depot and HyVee grocery store.

This picture displays how Trey feel after a good, nourishing milkshake
I have pumped while driving down the road, in the bathroom of restaurants, and plan to this weekend at the airport and on an airplane. (I always wonder what people think when they hear this air pumping noise in the stall next to them). My girlfriend has a 5 month old and as a sales rep she travels all around the state and across the nation but continues to pump as she goes! I gathered some advice from her about how to store and pack my milk while away.

……….In fact, I am nursing as I type. Heck yeah, I’m a mom and can now hold the title “queen of multitasking!”

Did you know #3: The American Academy of Pediatrics recommends exclusive breastfeeding for approximately the first six months and support for breastfeeding for the first year and beyond as long as mutually desired by mother and child.

Milk is like gold and with a trip this weekend I have made sure to leave J with a good supply. I am also packing a cooler and my pump so I can keep on collecting and bring home.

Other “perks” (see #10) and did you knows of breastfeeding:
1. Aids in uterus returning to original size after birth.
2. Poops and spit-up don’t stain or stink as much.
3. Mother-infant bonding enhanced.
4. Great way for working moms to maintain their attachment to baby and to “reconnect” after work.
5. Reduces exposure to sugar in formula.
The only sugar babies need or should have is lactose – the simple sugar found in human breastmilk. Sucrose is harmful to teeth and the rest of the body.
6. Reduces exposure to potential allergens in formula.
Cow’s milk and soy are two of the most common allergens, and cow’s milk and soy are the two most common types of formula. Human babies are never allergic to human milk.
7. Inexpensive. Nursing is free.
8. Reduced risk of SIDS.
9. Reduces a mother’s risk of breast, ovarian, cervical and uterine cancer.
Breast cancer is a leading killer of women in the United States and around the world. We know that breastfeeding drastically reduces the risk of developing breast cancer. For this reason alone, it is worth committing to breastfeed.
10. For the normally flat-chested, a temporary boost! Not the single best reason to breastfeed, but a nice, um perk.

Great resources can be found online:

If you have any success stories, tips or words of wisdom, please share in the comments!

Until next time…

look good, feel good, do good

Please excuse…

Hello to all my followers, foodies, and health nuts! Please excuse my limited posts and absence as I focus on taking care of this little slice of Heaven.
By far my greatest recipe yet

J gave Trey his first mohawk….the first of many I’m sure

Being a mom is a wonderful role…I now have two boys to take care of

Trey strumming on his geetar
My girlfriends came to visit with their daughters aka Trey’s future gf’s. Malia (about 2), Ella (about 2 months), Trey (about 2 weeks)
Thanks for all your patience and understanding!
Until next time…
look good, feel good, do good

Trey Lee Schwertfeger

J and I are so happy to welcome Trey Lee Schwertfeger into our lives. At 8lbs and 20.5 inches, he came into our world true Sara style…in a rush.
A little recap on how it all went down:
I finally felt my first contraction after demoing hurdles to the Solon girls at practice Wednesday night. When I got home I mentioned something to J but we decided to make dinner and then look back into it….
After a little tuna noodle casserole and the contractions continuing, we decided to start timing them.
They began intensifying and getting closer together. After sitting in the tub, calling labor and delivery and J hearing me grimace and brace through a big one he decided it was time to head to the hospital. We didn’t think we were in a huge hurry so we passed up the ER parking and drove around to the garage. As we walked the 2 blocks towards the hospital I started thinking….these contractions are REALLY getting close together…we gotta get in there!
The nurses at Mercy quickly got J and I situated in a room and me gowned up. They asked if I wanted to go natural or epidural…… thoughts on this throughout pregnancy were to keep an open mind and take labor how it came. I had a desire to try to go natural (no drugs) and knew staying at home as long as I could would help with this. What I didn’t expect was to show up at the hospital already at 9cm dilated! That’s right. I literally got in my gown and started pushing. So with no drugs in sight and just 11 minutes of pushing a beautiful and healthy Trey Lee was born. Thank you Dr. Smollen, all the nurses, and of course J for helping Trey and I through it all.
God as truly blessed us and made my first 🙂 pregnancy one to remember.

a gift from Heaven

our little Ironman

Until next time…
look good, feel good, do good

Baby S Update – Week 38

Week 37
Baby Shower #1
A few weekends ago J and I’s wonderful friends Ryan & Robin threw us a couple’s baby shower at Cedar Ridge Winery
Robin has a great write up about it on her blog: Indulge
It was a very enjoyable time with a group of our Iowa City friends
almost too pretty to eat

a personalized “Baby S” bag
Baby Shower #2
With the help of my girlfriends and Mom, my sister Kelli threw me a great shower on Sunday
It was awesome to see so many fabulous friends and family in one place. I can’t wait for them to all have a special part in Baby S’s life.
family, college friends, high school friends, and childhood friends!

everyone took on the challenge of designing a personalized bib for Baby S
the winners: Morgan with her bib saying “a doctor or apple a day keeps the doctor away, “Jess with her perfect drawing of Elmo, and Heidi with her “no high fructose corn syrup, trans fats, saturated fats, sugar, enriched flour” bib

my pal Amy served up this adorable diaper cake
complete with washcloth cupcakes

of course we had plenty of “real” cupcakes to enjoy as well
Rachel dished up jello/ice cream cups…simply mix one packet of jello with hot water and combine with vanilla ice cream…easy and delish

funny story:
post party, Leigh and I decided to try our hand at Kinect (a remote free video game J brought home from work)
we were playing volleyball and apparently I was really getting into it and went up for a spike and BAM…hit the light, which fell to the floor and shattered….luckily no one was hurt and it turned out to be a good laugh
still doing what I can….
do squats bring on labor!?
Until next time….will two become three?!
look good, feel good, do good

Nesting – Casserole Mania

Nesting, pleaseeee…who said I was nesting!?

ok…judging by the stack of casseroles now in my freezer, I would say I had a little “food nesting” the other weekend.
I just decided it would be nice to designate a few hours one Sunday to preparing 4 wholesome, healthy casseroles that would be easy for J and I to bake up after the baby arrives (any day now).
After preparing them, I thought to myself…why not do this more often (Super Sized Sundays as I like to call them)…make your master list, head to store, cook up a storm, make one giant mess, package up, clean up, freeze, and viola….you have great meals for the month to come! This is great for those that have on the go schedules.
Grass Fed Beef Lasagna (click for recipe)

Chicken Enchiladas packed with veggies
(click for recipe)

BBQ Chicken Casserole – recipe to come

Chicken & Biscuit Pot Pie – recipe below

recipe from Ellie Krieger (dietitian) on Food Network
watch a video of the chicken pot pie preparation here
For the filling:
Cooking spray
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
4 teaspoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced
1 1/2 cups lowfat milk
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 cup peas, thawed if frozen
1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
3/4 cup whole-wheat flour
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil
1/2 cup lowfat buttermilk
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Nutritional analysis per serving
Calories 400
Total Fat 17 g
(Sat Fat 5.7 g, Mono Fat 7.7 g, Poly Fat 2.7 g)
Protein 31 g
Carb 31 g
Fiber 5 g
Cholesterol 82 mg
Sodium 600 mg

Until next time…
look good, feel good, do good

Baby S Update – Week 35

Not that we’re counting but…

31 days till Baby S’s predicted due date!!!
J and I are so excited to finally meet him or her.
Besides the occasional heartburn, things are going really well and I feel great. It is crazy how much your belly grows in these last few weeks, but then again if you think about fitting a 20 inch and 6-8 lb baby in there you realize why. I swear it grew an inch alone last week! J makes fun of all the groaning and grunting noises I make trying to put on my shoes.
Week 34 and Week 35
Week 35 – feeling some rib kicks now

I am still rockin‘ and rollin‘ the workouts, mostly it’s short running intervals on the treadmill mixed in with Crossfit Mom workouts.
There’s also some up hill walking, cross country skiing, and rowing mixed in there.
Swimming feels the best since I’m pretty much one fin away from being a whale.
To get my nesting fix, J and I decided to order our crib

we have turned half the office into a nursery for now
(since were in the process of selling/moving)

we have also stocked up on a few gender neutral onesies that we found pretty irresistible

Until next time…
look good, feel good, do good