Browsed by
Category: Pregnancy

6 Ways to Eat 6 Dates a Day in Pregnancy and Why You Should

6 Ways to Eat 6 Dates a Day in Pregnancy and Why You Should

20160705_211508A study out of Jordan found that women who ate 6 dates a day in their last month of pregnancy had shorter, easier labors. Research has also found that dates have an oxytocin effect on the uterus to help tone it. Dates also have great nutritional benefits. Dates contain iron, fiber, potassium, magnesium, and folate. Dates are one of my favorite sweeteners for desserts due to their nutritional benefits, and their natural sugars provide great energy without spiking blood sugar in the same way as refined sugar.

1.Pair dates with chocolate

Ingredients:20160705_205051

  • 2 squares of dark chocolate (chose a chocolate sweetened with stevia)
  • 6 dates

Directions:

  1. Eat dates in their whole form with 2 squares of chocolate. OR
  2. Melt the chocolate in the microwave for intervals of 30 seconds until it is fully melted.
  3. Dip your dates into the chocolate.
  4. Eat right away, while the dates are still warm, or refrigerate the dates

I like to keep the chocolate in the freezer or I would melt some and drizzle it over the dates.

2. Pair dates with nut butter

Ingredients:

  • 6 dates
  • 2 tsp nut butter of choice (almond, cashew, sunflower seed, macadamia nut)

Directions:

  1. Cut a slit in one side of the date and open like a book.
  2. Use a knife to smear a very thin layer of nut butter onto each date.
  3. Sandwich the sides of the date back together.

3. Blend in a smoothie

blueberrysmoothie

Ingredients:

  • 6 dates
  • 1/2 banana (fresh or frozen)
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1/2-1 cup water or coconut milk
  • 2 TBSP grass-fed collagen (optional)

Directions:

  1. Place water and dates into a blender. Blend for one minute to break up the dates completely.
  2. Add the other fruit to the blender, and mix until smooth.
  3. Pour into your favorite glass!

4. Date Fudge

Ingredients:

  • 6 dates
  • 2 TBSP grass-fed gelatin
  • 1/3 cup coconut milk (separate 1 tsp for blending)

Directions:

  1. Place dates and 1 tsp coconut milk in a food processor. Blend until the dates are smooth.
  2. Add the gelatin to the rest of the coconut milk. Let bloom for 5 minutes.
  3. Add the coconut milk gel to the food processor, and blend until incorporated.
  4. Roll the mixture into balls or squares.
  5. As a bonus step you can roll them in shredded coconut or dip them in melted chocolate.

5. Date Caramel over yogurt, sliced bananas, or sliced apples

Ingredients:

  • 6 dates
  • coconut milk (1/2 tsp for a thick caramel, 2 TBSP for a thinner drizzle)

Directions:

  1. Blend the dates and coconut milk in the food processor.
  2. Move the mixture to a saucepan, and heat until warm and gooey.

6. Date and Nut Bars

Ingredients:

  • 6 dates
  • 1/4 cup cashews

Directions:

  1. Add the dates and cashews to the food processor. Pulse until incorporated but you can still see chunks of dates and nuts.
  2. Press until cupcake liners in a cupcake pan.
  3. Refrigerate for 20 minutes.

For ideas of how to feed your child nutrient dense food, check out my E-Book, A Recipe for a Healthy Baby.

Save

Save

Save

Save

Celebratory Milestones and Meals of Pregnancy

Celebratory Milestones and Meals of Pregnancy

Pregnancy is a time to treat yourself! But, you should nourish your baby and body at the same time too.

Celebrate your pregnancy and all the milestones along the way! Though it may not always feel like it, being pregnant is a gift that not everyone gets to experience. You have a beautiful baby on the way, and celebrating making it through each phase in a healthy and safe way can help you deal with some of the discomforts that come along with your growing bundle of joy. This is also an important time to connect with your partner and continue to strengthen your bond since a baby makes finding time for each other difficult.

1st Trimester

Positive Pregnancy Test – Hopefully, at this point, you are still feeling well, and you can still fit into your clothes. So, this may be a great occasion to get dressed up and go out to dinner. Some top things to avoid when eating out for a healthy diet are fried foods, pre-made bottled salad dressings, most soups as they are made from powders and contain MSG, refined carbohydrates, and excessive sugars. Some great options at restaurants would be salmon for Omega 3s or steak for iron, zinc, and Vitamin A.

First Heartbeat or Ultrasound 

A favorite celebratory meal for my husband and I is rib eye steaks and bacon Brussels sprouts. To cook the bacon Brussels sprouts

Bacon Brussels Sprouts

Ingredients:

  • 1 lb Brussels sprouts
  • 8 strips bacon (refined sugar-free, preservative free)

Directions:

  1. Heat a large saute pan on medium high heat.
  2. Once the pan is hot, lay 8 strips of bacon into the bacon. Turn when browned to your liking and cook until done.
  3. Lay the bacon on a paper towel.
  4. Cut the ends off of the Brussels sprouts and cut sprouts in half.
  5. Gently dump the Brussels sprouts in the pan that contains the bacon grease. Careful not to splash yourself with hot oil.
  6. Cook the Brussels sprouts for 10-15 minutes or until they are softened and browning.
  7. Cut the bacon into cubes, and pour back into the pan after the Brussels sprouts are almost done.
  8. Cook everything together for 1-2 minutes.

I would also recommend that you develop a habit of having a fun pregnancy drink. I loved sparkling water, either plain or with a splash of cranberry juice. La Croix is another great option. Next pregnancy, I plan to drink Kombucha as my special drink since it is mine currently while nursing.

Second Trimester

Surviving the First Trimester

Now that you are hopefully feeling better and have more energy. I would suggest some special time with your significant other having brunch in bed.

Make an orange juice spritzer, eggs with sausage or bacon, and some gluten free banana nut muffins. To make the orange juice spritzer fill a wine glass with half orange juice and half sparkling water or whatever ratio works for you.

Banana Muffins

Ingredients:

  • 1 cup almond flour
  • 3/4 cup coconut flour
  • 2/3 cup dates (pitted)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 1 egg
  • 1/2 cup coconut oil
  • 1/2 cup full-fat coconut milk
  • 1 tsp vanilla
  • 1 cup mashed ripe bananas

Directions:

1. In a large bowl, combine flour, baking powder, baking soda and sea salt.

2. In a food processor, combine dates, banana, coconut oil, coconut milk and vanilla. Blend until the dates are completely ground. This may take a few minutes. Then, add in the egg, and blend to combine.

3. Stir wet ingredients into dry until just moistened.

4. Fill the cups in a cupcake pan, and bake at 350 F for 22-25 minutes.

Gender Scan

To celebrate finding out if your arrival is a boy or a girl, an easy treat is chocolate fondue. You can spend some time sharing your dessert and discussing what you need to buy, baby names, or your thoughts on the gender. If you are not finding out the gender, you can still celebrate having a healthy ultrasound and being halfway through pregnancy.

Chocolate Fondue

Ingredients:

  • 1 1/2 cups of chocolate sweetened with stevia
  • 1/2 cup full-fat milk of choice
  • 2 tsp vanilla
  • Favorite fruit (bananas, strawberries, raspberries, pineapple)

Directions:

1. Melt chocolate in a bowl sitting on a pot of boiling water (double boiler).

2. Cut up the fruit and place in bowls.

3. Move pot and bowl to the table.

4. Dip the fruit into the bowl and enjoy.

Third Trimester

Early term

My husband and I love playing games together. So, as a fun night, find some of your favorite games and play 1 or 2. For this, make some healthy nachos to fuel your body and feed your cravings.

Healthy, Yummy Nachos

Ingredients:

  • 1 1/2 tsp chili powder
  • pinch of garlic powder
  • pinch of onion powder
  • pinch of dried oregano
  • 1/4 tsp paprika
  • 1/2 tsp cumin
  • pinch sea salt
  • 1 lb ground turkey
  • 1 can organic black beans (rinsed thoroughly)
  • cheddar cheese
  • tomato
  • avocado
  • sprouted chips
  • full-fat greek yogurt

Directions:

  1. Brown the turkey in a pan with the taco seasoning spices.
  2. Place your chips on a baking sheet. The more that you spread out the chips to reveal their surface, the more they will be covered with yummy toppings.
  3. Cover your chips in the turkey, beans, tomato, and avocado. Then, sprinkle with cheese. Make sure not to go to heavy with cheese. Just enough to give each chip some flavor.
  4. Bake at 350 F for 5-10 minutes, until the cheese is melted.
  5. Top with the Greek yogurt as a substitution for sour cream.

Full-term

Home stretch, and baby’s brain is growing a ton at this stage. That means they need adequate healthy fats, especially ones rich in cholesterol. I would suggest making some of Dave Asprey’s “Get Some” Ice Cream. I have made a custard version if you don’t have an ice cream maker, or I have a pumpkin pie version depending on if you are in the mood for some fall flavors.

Last date night before the baby

A date night for you may be going out, or it may be staying in, watching a movie, and having your favorite meal. Just enjoy your last moments of sleep and peace.

 

For more ideas for healthy, easy family meals, subscribe for my FREE two week meal plan!
For ideas of how to feed your child nutrient dense food, check out my E-Book, A Recipe for a Healthy Baby.

Save

Save

Nutrients for Each Trimester of Pregnancy

Nutrients for Each Trimester of Pregnancy

How can you help your baby get exactly what it needs as it goes through pregnancy?

Most women sign up for a week by week pregnancy update system that explains your babies developments. However, these do not discuss the nutrients that are needed to support these developments and the support your body needs to perform these functions. You should always strive for a nutrient dense diet that contains all the nutrients below on a weekly basis, but boosting micro-nutrient levels of certain key nutrients each trimester can prevent the opportunity for you feeling depleted and power your baby for optimal growth.

For each trimester, I will list some of the main developments for that portion of pregnancy and detail the nutrients that will support you and your baby the most at that time. This is a general overview, but I will have posts that give more detail about specific weeks in other posts.

1st Trimester

  • Key Developments: heart, brain, nervous system

  • What are the key nutrients?

    • Vitamin A
      • It is the concert master of your developing baby. Sufficient Vitamin A is required so that all the messages are sent to develop each organ and system of your baby. It is important to be aware that though there are many plant sources that contain the precursor for Vitamin A (i.e. beta-carotene), that doesn’t mean that is Vitamin A or that you personally can make the conversion, especially if you are not eating these plant foods with fat to aid the process. So, when I discuss Vitamin A, I am referring to animal sources like liver, grass-fed butter, egg yolks, etc.
    • Iron
      • It is needed primarily in this time due to the increase in blood supply and the growing placenta. Keeping your iron stores up will prevent anemia and may help with energy. So, eat greens, broccoli, and red meat.
    • Healthy Fats
      • We all love a baby with some chunk, and there is good reason they have it! Add in some coconut oil, grass-fed butter, avocados, fatty fish, and egg yolks.
    • Vitamin C
      • Our energy takes a real hit in the first trimester as our body works on forming the placenta. Vitamin C supports our adrenals and energy, as well as progesterone production. A study in Fertility and Sterility showed that it improves hormone levels and pregnancy success. This could be due to the fact that cortisol is a precursor to progesterone, and if our cortisol is too high (as is probably the case in many Americans due to stress, coffee, dieting, overexercising), our progesterone production is inhibited.
    • Potassium
      • This is another great adrenal supporter, and as you create more blood and fluids, you need to maintain your electrolyte balance. Potassium specifically aids in the unwinding of the adrenals at night. Foods like coconut water, sweet potatoes, spinach, and avocados are great options. One of my favorite in pregnancy is dates. There is a study out of Jordan showing that eating 6 dates a day in the last month of pregnancy can allow women to have a faster, easier birth. So, I ate 6 dates a day my entire pregnancy!
    • Sodium
      • I added sodium for the same reasons as potassium. However, sodium helps to wake up the adrenals and digestion. So, it is best included in the diet in the morning. I love using Himalayan sea salt on my breakfast.
    • Vitamin B12
      • It is essential for nervous system development.
    • 3-indolcarbonal
      • This is a compound that aids in the breakdown of hormones and helps the body excrete them. So, as we produce and utilize estrogen and progesterone, they can be broken down to prevent some pregnancy symptoms due to excessive hormone levels. This can be found in sprouted and fermented foods.
    • Fiber
      • As progesterone production goes on hyper-drive, our digestion slows. Incorporating more fruits and vegetables may be enough, or you may want to research incorporating a fiber supplement or digestive enzymes.

2nd Trimester

  • Key Developments: movement, senses

  • What are the key nutrients?

    • Beta-carotene
      • It is great for eye health, and the eyes develop at this time. So, eat some carrots and colorful produce.
    • Calcium
      • Your baby’s cartilage turns to bone at this time. Strong bones need plenty of calcium. Grass-fed, full-fat dairy is a great source of calcium. You can also include greens, sardines, okra, and broccoli.
    • Magnesium
      • Magnesium works with calcium in the formation of the bones. You need a good structure for a building to work. Your baby needs the same. Eat avocados, greens, and pumpkin seeds.
    • Vitamin K2  –
      • This nutrient gets confused with Vitamin K1, but is essential for calcium to go to its proper place in the bones. We all want our children to be strong, grow tall, and have great teeth. K2 is the workhorse for all of that, and many humans are deficient due to low-fat diets and not consuming grass-fed dairy. Include grass-fed dairy or a K2 supplement.
    • Vitamin D
      • This nutrient works in tandem with Vitamin A. It is important to have a good balance of both. When there is a deficiency in one, a person may develop toxicity symptoms of the other, and they need each other to perform their functions. Vitamin D works in the bone development, hormones and endocrine function, immune system, brain activity, nervous system, and the heart development.
    • Zinc
      • Zinc is great for muscle growth, immunity, and nutrient absorption. Your baby really starts to gain muscle and move more. Eat lamb, grass-fed beef, and chickpeas.

3rd Trimester

  • Key Developments: brain, lungs

  • What are the key nutrients?

    • Vitamin K2
      • Your babies bones continue to harden, and it is important to make sure the calcium for this goes to the right places. This supports proper formation of the bones. As above, work to include grass-fed dairy like Kerry Gold Butter or raw cheddar cheese and/or a K2 supplement.
    • Calcium
      • It is not only important for bone formation, but it will also help with muscle contraction as you look ahead to labor.
    • Magnesium
      • Magnesium aids in the strengthening of the bones and will help relax your bowels, which may be desired as your organs get squished as the baby grows. If you are struggling with elimination, you may find a magnesium supplement helpful like Ancient Minerals spray or Natural Vitality’s Natural Calm.
    • Vitamin D –
      • The third trimester is the period of the most rapid growth. The baby utilizes Vitamin D for their skeletal growth.
    • Phosphorus –
      • This is also critical for rapid and proper skeletal growth.
    • Healthy Fats
      • This really promotes brain growth in this critical phase. Plus, your baby builds its fat stores at this time to prepare for growth once outside the womb.

Nutrient Density is KEY

Again, I want to emphasize the key for the entire pregnancy (and let’s just include fertility, postpartum, breastfeeding, and life in general) is NUTRIENT DENSITY every day. This is not a life sentence to never have something again (like your favorite chocolate cake), but the more you center your diet around real, nutritious food, the more you and your baby will thrive! You may even enjoy being pregnant from time to time 🙂

How to Create a Pregnancy Survival Pack: Healthy, Quick Pregnancy Snack Ideas

How to Create a Pregnancy Survival Pack: Healthy, Quick Pregnancy Snack Ideas

Here are some great healthy snack ideas that you can keep with you and take on the go. In pregnancy, you have an increased nutrient need and may be hungry more often. These healthy ideas can prevent you from having to fun to a fast food restaurant or vending machine.appleandnutbutter

  • Dang coconut chips
  • Dark chocolate
  • Nut butter packets (almond, sunflower, cashew)
  • Hummus and veggies
  • Nuts and seeds – almonds, macadamia nuts, pumpkin seeds, sunflower seeds
  • Sardines or canned salmon (wild-caught)
  • Jerky (sugar & preservative free)
  • Grass-fed collagen/collagen bars
  • Drinks – water, coconut water
  • Fruitchocolatebar
  • Veggies

You can also preemptively put a whole container of something into Ziploc snack bags to grab and go. These also create portion control so you are not reaching unconsciously into a bag and accidentally eating too much. Having a preformed plan for snacks is critical for healthy weight gain and getting the nutrients you need.

Save

How to Survive Through Pregnancy While Nursing or Having Recently Had Another Baby

How to Survive Through Pregnancy While Nursing or Having Recently Had Another Baby

Congratulations on your positive pregnancy test and having another blessing on the way! Having children close together and the dream of tandem nursing is one I can definitely relate to. However, it is important to recognize that your body has given a great deal of its stores to growing, birthing, nursing, and caring for your baby (AKA sleep deprivation!). So, it is even more critical to take your nutrition seriously so that your next child can get the same amount of quality building blocks as your first.

In Nutrition and Physical Degeneration, Dr. Price notes how subsequent children do not get the same level of nutritional stores, and therefore, they have more narrow faces and less optimal development than the first. You may want to consider getting some blood work done to educate yourself on any important nutritional deficiencies you may have. Some important nutrients to consider are A, D, K2, B12, iodine, and iron.

Here are some key nutrients to focus on in your preconception and pregnancy periods:

Iodine (seaweed snacks, seafood)

Iodine is great for hormonal and thyroid health. It boosts your metabolism. Many people are deficient to begin with and nursing a child can deplete you. Many women find themselves dealing with postpartum thyroid issues, and food based sources of iodine can help. It supports breast tissue and milk production, which you will need again with another baby. I noticed an increase in my supply when I would eat seaweed snacks. Finally, iodine supports a baby’s growing brain, and studies have shown that mothers with adequate stores of iodine have smarter children.

Healthy fats (avocado, salmon, coconut oil, grass-fed butter)

Healthy fats are critical to not only build a healthy baby but for your hormones. Hormones are made from healthy fats, especially saturated animal fats that contain Vitamin A. So, to even get pregnant you need them, and having adequate stores will make for a more pleasant pregnant, meaning less mood swings, more energy, less cravings, and less nausea. In my postpartum period, I realized around 6 months that I had a fatty acid deficiency. I could eat tablespoons of butter on my food, Bulletproof coffee with butter and coconut oil, and half a batch of Bulletproof “Get Some Ice cream” (the BP blog says that it could serve 6-8 people instead of 2). When I did this I lost weight for a time period and felt rushes of energy. During this time period, I almost felt like an animal with how I could ravenously eat fat and craved it. It felt so good in my body. I realized how draining pregnancy and nursing had been on my body and how I needed to correct these deficiencies.

For your baby, they need a lot of fat to grow. The brain is 12% fat, mostly saturated fat. My son ate a ton of grass-fed butter, coconut oil, fatty salmon, liver and salmon eggs, and his head measured in the 95% at his one year appointment.

 

Vitamin C (fruits, veggies, real fruit powder like Camu Camu)

This may seem like a strange one considering we only think of Vitamin C when we are sick, but this is definitely important. Vitamin C supports our adrenals, energy, and progesterone production. Nursing mothers or moms of young children often find that they are not getting enough sleep. This can wreck are hormones by raising cortisol, our stress hormone. Cortisol is a precursor of progesterone. So, if we are sleep deprived or have high perceived stress, our bodies will produce more cortisol instead of progesterone. This could play a huge factor in why many new moms have a luteal phase defect, or too short of a luteal phase. When a woman has a luteal phase defect, the body does not have adequate time to build the lining of the uterus to sustain a pregnancy.

When I started taking Camu Camu powder, I felt a rush of energy like I had when I started eating more fat. I also dealt with a B12 deficiency around 9 months postpartum and felt rushes of energy when I started eating liver. So, I knew I had landed on something else my body desperately needed. I proceeded to take 3 doses (for the Camu Camu a serving is 1 tsp). I mixed it into yogurt for ease of consumption. Because Vitamin C is water soluble, I figured the worst that would happen is that when my body had an adequate supply or I took too much, I would get diarrhea. That first night, I had no stomach issues and felt great. Over the next few weeks, I would take 1-2 doses until one day I had issues after a second dose (I was taking 1 in the morning and 1 at night at the time).  For months prior to this (without having a cycle), I could still track the cycle my body was attempting to have through cervical mucus and PMS symptoms that in some cases were very extreme. I experienced bloating, fatigue, sore breasts, cravings, and nausea like I never had. Then, after taking the vitamin C, I noticed a significant decrease in those symptoms.

High quality prenatal

This can help to correct any other nutrient deficiencies that you may not be aware of. I would recommend Vitamin Code Raw Prenatal or Mega Foods Baby & Me. However, check with your doctor.

4 Supplements for Pregnancy

4 Supplements for Pregnancy

A good prenatal vitamin is essential as a safeguard against nutritional deficiencies. Also, if you have MTHFR, meaning you cannot convert folic acid to methylfolate, you need to really read your label. You may also want to consider a probiotic. A probiotic will help you digest your food and absorb the proper nutrients. Also, our immunity is passed onto the baby when they pass through the birth canal. So, having good flora is important. Finally, some other essentials for me are a B complex and electrolytes. These help with energy that your body desperately needs to perform all its tasks in pregnancy. Plus, as your fluid volume increases, electrolytes are important for the transport of vitamins and minerals.

  • Prenatal vitamin
    • Folate vs. folic acid (Vitamin B9)
    • Methylcobalamine vs. cobalamine (Vitamin B12)
    • Brands – Vitamin Code Raw Prenatal, Mega Food Baby & Me
  • Probiotic
      • Primal Defense
      • Vitamin Code
      • Klaire Labs
      • Consider rotating brands to get different strains
  • Other considerations
    • Electrolytes (Nuun)
    • B complex (Vitamin Code)
How to Create a Pregnancy Diet: A Recipe for a Healthy Pregnancy

How to Create a Pregnancy Diet: A Recipe for a Healthy Pregnancy

noahnameIdeally, your pregnancy diet should ideally start 3-6 months before you start trying to conceive. However, it is never too late to eat nutrient dense foods. The ideal diet for each person may vary depending on food sensitivities, stress, hormones, genetics, and ultimately, what you like to eat. However, every diet should focus on real food and nutrient density. The more you demand of your body, the more nutrients and not just calories it needs. For me, this means lots of vegetables, moderate protein (mostly organic, grass-fed), whole food, healthy fats (4-6 servings per day), small amounts of whole food starches, some fruits (preferably low fructose like berries), and occasional real food sweeteners.  Finally, making occasional less than optimal choices is not an opportunity to beat yourself up. A nutrition plan should not be a life sentence to never have something again. When you have those moments where you indulge, enjoy it, and you will find that you crave those moments less. Your nutrition journey may be a slow process and develop over time. I continually change my definition of healthy eating with what makes me feel the best.

Your baby’s body and brain have certain compositions required for normal functioning. Your baby will pull these from the food you eat, those stored in your body, or not form properly.

The Human Body

  • Water – 51%
  • Fats – 29% (mostly saturated)
  • Proteins – 15%
  • Minerals – 3.7%
  • Carbohydrates – 1%

The Human Brain

  • Water – 77%
  • Fats – 12% (mostly saturated)
  • Proteins – 8%
  • Minerals – 2%
  • Carbohydrates – 1%

So, your diet could look like 50-60% fats, 15-20% protein, and 10-30% protein. Though our bodies are not comprised of carbohydrates, we need a certain amount of whole food carbohydrates to give our body energy for the processes it needs to complete. A plate should be composed of 1-2 servings of non-starchy vegetables, 1 serving of protein, 1 TBSP of healthy fats, and 1/4 cup to 1/2 cup of carbohydrates.

I want to talk about good choices for some of those categories:

Healthy Fats

  • Grass-fed butter
  • Raw cheddar cheese
  • Avocado
  • Olive oil
  • Coconut oil
  • Nuts and seeds
    • Seeds: Pumpkin or sunflower
    • Nuts: Brazil, cashews, pine nuts, pecans, macadamia, almonds, walnuts, pistachios

Healthy Protein

  • Good Sources
    • Eggs
    • Wild-caught fish (low mercury): salmon, tilapia, flounder, sardines, trout
    • Beef and lamb (grass-fed is ideal)
    • Chicken and turkey (pasture-raised is ideal)
  • Collagen = building block for cells and tissues
    • Prevents stretch marks
    • Easy to make smoothie meals if you feel sick or need something quick

Healthy Carbohydrates

  • sweet potatoes
  • taro
  • plantains
  • squash
  • fruit
  • pumpkin
  • white rice
  • quinoa

As always, the focus needs to be on nutrient density for you and your baby. This will create a healthy baby, an easier labor, and a better postpartum recovery.

Save

Save

Success with a Quick, Natural Birth: My Labor Story #1

Success with a Quick, Natural Birth: My Labor Story #1

I spent most of my due date wondering when this baby would come out of me. Then, I sat down to a dinner of chicken alfredo, where Brynn said, “Maybe Noah will be born tonight?”. I said something like “Maybe, but probably not.” We started planning to head out to the Y center to swim for a few minutes. As we headed out the door around 7 pm, I said I had to pee, and as I sat down, I heard and felt a huge pop. My water broke! I shouted to Brendon what happened and told them to go ahead and swim for 20 minutes, while I figured out how to contain the water and get the last few things for the hospital (not my smartest thought). As, my parents and Brendon/Brynn pulled back into the driveway at 7:45 pm, my contractions had progressed to 2 minutes apart, and I was leaning over the kitchen counter, trying to relax and put Brynn’s lunch together for the next day. Brendon and I got to the hospital desk at 8:33 pm, where the nurses quickly saw I would not be able to fill out paperwork. I changed and was checked at triage at over 9 cm. I went through about 45 minutes of transition in triage, and my doula showed up somewhere in the midst of this. Around 9:30 pm, I walked very quickly to the delivery room, while feeling another contraction coming on. Brendon caught me as I got in the room once it hit. I knew I had to push. The resident made some comment, “It’s good you wanted a natural birth because you don’t have a choice anyway.” I started pushing, and my OB showed up probably 15 minutes later. He told me Noah had black hair, and I was able to say “Awww, just like his dad” with some renewed energy after having felt like I had been hit by a train over the last few hours. I was finally told the next push would be my last, and at 10:24 pm, Noah made his way into the world at 8 lb 2 oz and 20 inches long. If how a baby comes into the world is any indication of their personality, we are in for a very exciting ride with our buddy, Noah!

Guide of How to Minimize Your Pregnancy Symptoms with Food

Guide of How to Minimize Your Pregnancy Symptoms with Food

Congratulations on your positive pregnancy test! Now, let’s now  talk about those negative aspects of pregnancy like constipation, nausea, swelling, morning sickness, cramping, and stretchmarks! I’m sure these aren’t topics you really want to talk about, but there are easy ways that they can potentially be avoided.

Magnesium is a great place to start. Over 90% of us are magnesium deficient. Taking magnesium is a great way to minimize symptoms of constipation, leg cramping, restless legs, moodiness, sleeplessness, 20160706_131542and potentially nausea. Also, the following recommendations are great to use during the premenstrual phase of your cycle since you may experience similar symptoms during that time. I personally dealt with many of these symptoms in my first trimester and postpartum as my cycles have tried to regulate, and magnesium has helped a great deal. There are products you can mix into water like Natural Calm or a topical spray like Ancient Minerals that can help. Some magnesium-rich foods are cauliflower, dark leafy greens, chocolate (70% cocoa or higher), pumpkin seeds and avocados. For anyone woman craving chocolate during pregnancy, she may want to look into this. My husband and I love making buffalo sauce roasted cauliflower.

Stretchmarks are one thing that women definitely seem to want to avoid in pregnancy. By consuming collagen peptides, you can try to prevent stretch marks. It is the most abundant protein our bodies have. Plus, collagen provides the building blocks for your baby’s bones, skin, nails, hair and teeth. As we lose collagen with age or are under stress (like pregnancy), our skin becomes susceptible to losing elasticity. So, making bone broths or supplementing with collagen peptides such as the one from Vital Proteins is great. Adding other proteins and Vitamin C can support collagen production as well. I love making smoothies with berries that are packed with Vitamin C and adding 1-2 scoops of collagen to them, especially for a late night bananapancakestreat. I also love 100% real fruit powders like Camu Camu for Vitamin C supplementation.as opposed to synthetic pills or drinks. Vitamin C also supports our adrenal glands and energy, which we desperately need while creating another human.

Taking vitamin B6 or ginger can help with nausea. I found having some sugar-free ginger candies were very helpful if I started to feel nauseous on the go, and then, I stocked my desk at work with ginger tea as well. You can either find a high quality Vitamin B6 pill, or you can incorporate more B6 rich foods into your diet. Some great foods are beef, turkey, chickpeas, sunflower seeds, and avocados. If you are feeling ill, meat stews, hummus, guacamole, or sunflower seed butter offer some comforting ways to enjoy these nutrient dense foods.

Finally, swelling towards the end of pregnancy can be minimized by eating adequate protein and drinking enough water. Collagen, as suggested above, is a great start, especially if meat or eggs doesn’t carribegreensmoothieseem appealing while you are pregnant. Check out these recipes for a sweet collagen green smoothie or banana collagen pancakes for recipe ideas. Depending on your size and trimester, you will probably need 4-5 servings of protein, and a serving is the size of your palm. Eggs, lentils, meats, full-fat high quality dairy, fish, and nuts are great sources. If you are thinking about consuming protein powders, make sure you read the label for the actual protein content, added sugars, and any preservatives it may contain. With any supplement to your diet, you should consult your healthcare provider. Water is so important as well. Make sure you are getting at least 8-10 glasses of water a day. Your body is creating blood and fluids for your baby, and this really helps. Plus, by drinking more, your body can flush out what it doesn’t need instead of feeling like a camel that needs to store up to make it through a drought.

 

Save

Save

Save

Save

Save

Guide to Having a Healthy Pregnancy

Guide to Having a Healthy Pregnancy

mommyandnoah

You are taking on one of the greatest joys and responsibilities in this world: being a mother. To say, being a mom has changed my life, is a supreme understatement. Just thinking about it as I write this, makes me tear up when I reflect on all the joys and challenges. And my son is only 9 months old! As a pregnant mom, you want to take care of your baby, and that can start now.

The pictures you see are of my son and I. I feel they capture the heart of motherhood for me. They capture, as close as any picture can, that I would do anything for him, as you would for your child. For me, this starts with nutrition and health. Proper nutrition for you and your baby provides the key building blocks to help them become the happy, healthy, smart, and strong children that youbirthday dream of them being.

Ideally, a woman would start to prepare her body for pregnancy through her diet 3-6 months before she tries to conceive. However, it is never too late to start! There are many considerations for a pregnanursingtosleepncy diet. First, and most importantly, consuming nutrients to support the healthy development of your baby is key. You should consume the right amount to gain weight but not allow yourself to “eat for two” where you can gain too much and put your health at risk. The focus should be on consuming enough nutrients to support your baby’s growth and not just calories. Also, food can be a great way to lessen some of the negative symptoms of pregnancy, and eating the right foods can reduce those crazy cravings. See my other blog posts on these topics where we will talk in detail about each of these and look at some delicious, healthy food options for a great pregnancy.

For my guide about pregnancy, click the links below:

 

 

Save

Save

Save