Whey Shakes for Energy in Pregnancy

Tired of being tired in pregnancy?  Try this whey shake combined with some super greens for breakfast and enjoy the difference.  Experience less fatigue and more energy! Drink one shake in the morning with some whole grain sprouted bread and some almond butter. Yum. Have some super greens in a juice or as a side dish later in the day.

Whey Protein Shake

20 grams of your favorite Whey Protein

1 tsp of agave syrup

12 oz of almond milk (can substitute soy or regular milk as desired)

4 cubes of ice

Blend and enjoy

(try adding frozen bananas or berries for taste)

Fertility Friday: Diet Matters

Our diet is our medicine. When trying to conceive or even just trying to maintain overall excellent femninine health, diet is the foundation of good health. Some quick tricks include:

• Eat like a Mediterranean. See Mediterranean Diet
• Eat whole foods, avoid processed junk
• Limit Red Meat
• Eat oils, nuts and olives as opposed to animal fats
• Drink water, avoid sugared drinks
• Eat leafy greens, the darker the better
• Eat beans and legumes, the oft forgotten items. Add them to food you enjoy often like pastas, rice, and other grains

Hydrate Naturally

Pregnant women go though several physiological changes during pregnancy. As a result of these changes, they can dehydrate quickly, especially in the summer. Dehydration can happen rapidly in women at any gestation. It can even happen to women who are generally well hydrated and have great diets. A lot of pregnant women will drink water to hydrate, which is great, but if a woman feels dizzy, weak, or is having several bouts of braxton hicks contractions, she may need to drink something containing electrotypes. While Gatorade, Poweraid and Vitamin water offer a great sources of electrolytes, they can also have excess sugars or artificial sugars. Here are some great, natural alternatives to helping women stay hydrated in pregnancy.


Coconut Water: The water found in the center of a coconut is rich in electrolytes and low in sugar. Some like to drink it mixed with other fruit juices likes pineapple or orange.

Mangosteen juice: This fruit comes from Southeast Asia and is very high in antioxidants like xanthones.  It is a popular drink as part of alternative cancer therapies and also has been shown to inhibit the growth of bacteria. It's low in calories and sugars.   

Noni Juice: Also low in calories and a bit bitter is high in antioxidants. It comes form the South and North Pacific Islands of Polynesia and Indonesia. It's also been said to boost immunity.

Goji Juice and Acai- Similar to mangosteen, Goji and Acai. They are high in antioxidants and low in sugar. Goji comes from the Himilayas. Since it does not contain carbohydrates, it is low in sugar. It also has chlorophyll that aids the body in cellular production and helps fight anemia.   

Aloe vera - Aloe vera is a long healing ago healing plant that was used for all kinds of treatments. It is great for soothing the digestive tract and aiding in heartburn and indigestion or irritable bowels. It also has cancer fighting and diabetes fighting properties. It is aslo great for the skin, hair, and nails.

 So drink up, gals and hydrate naturally!

Mom's "Milk" Shake

When breastfeeding: Water makes Milk. An adequate amount of fluids is important. Another key to making more breast milk is a high caloric intake, especially in the first weeks after birth when establishing a good milk supply. This shake is a great, tasty way to increase caloric intake as well as fluid intake. It's also high in protein and fat, making it a great milk maker. Yum.

 

My Mother's Milkshake

1 Cup whole milk

1-2 tbs peanut, almond, or cashew butter

1 cup plain Greek yogurt

1 tsp honey

1 banana

1 tsp brewer's yeast

4 large ice cubes

1/4 cup whey powder (optional, for extra calories and protein)

1 tsp chocolate syrup or cocoa powder (optional, for taste)

1 tsp vanilla (optional, for taste)

Put all the ingredients in a blender on high or 20-40 seconds. Add more or less milk to achieve desired consistency. Enjoy. If whey powder is added, drink right away to avoid separation of whey from the milk.  

 

 

Nutrition in Pregnancy: Going Green

Long gone is the adage "eating for two" and it has been replaced by a more mindful approach to nutrition in pregnancy. Women are also no longer encouraged to be sedentary during their pregnancy. Instead, they are encouraged to stay active. ACOG recommends 30 minutes a day of exercise for pregnant women who have first consulted with their obstetrical provider.  When it comes to nutrition, pregnant women are going green. They are turning to greens in their diet to satiate them and to give them that extra boost of folic acid, B vitamins, magnesium, calcium, and iron.  This is why power salads, power green juices and power walks becoming essential parts of the pregnancy diet.  

Here is fav list of great green foods for pregnant gals.

Green apples

Kale

Chard

Collards

Celerey

Cucumbers

Salad greens

Watercress

Aruguula

Avocados

Fennel

Basil

Broccoli

Brussel Sprouts

Cabbage 

Kiwi 

Grapes

Pesky Pounds

The second trimester can be a time when there is a significant increase in appetite. This is, at times, often compounded with a decrease in activity due to fatigue and other side effects of pregnancy. To keep the pregnancy pounds from packing on, some simples steps include:

• Continue to eat a diet high in protein
• Drink plenty of water
• Snack on fruits and vegetables
• Avoid cereal, especially for snacks or at night
• Avoid eating late and snacking late in the night
• After consulting your provider, continue to exercise as much as possible, modify if necessary.

Green Pregnancy Juice

Baby Juice

This is one of my favorite green juices to make in pregnancy.

I bunch of Kale
I bunch of Chard
I bunch of Collard
2 sticks of Celery
1/2 to 1 Cucumber
Green apples or pears to taste

Juice and enjoy. Freeze for later. Yum!

Pregnancy Power Salad

Jicama Pomegranate Salad

When I'm pregnant I can't get enough salad, especially in the summer. So I've complied a few of my favorite pregnancy super foods to make a super yummy pregnancy power salad.

• 1 small head of romaine cut with a knife
• 2 cups of raw spinach
• 10-14 walnuts loosely crushed
• 1 jicama, peeled and julienne
• 1/2 cup of pomegranate seeds
• 2 hard boiled egg whites chopped

** You can also add avocado, chunks of corn or mandarin oranges


Lime vinaigrette

• 1/4 cup fresh lime juice
• 1/4 cup apple cider or red wine vinegar
• 1/2 teaspoon salt
• 1 tablespoon honey or agave
• 3 tablespoons olive oil, avocado oil, walnut oil, or brown rice oil

Place the chopped romaine and spinach in a bowl and drizzle the dressing to taste. Cover with jicama, walnuts, pomegranate seeds and egg whites and enjoy.

8 Foods Pregnant Women Should Eat

Almonds: These nuts are less allergenic than their cousins the peanuts, cashews & macadamia nut.  They are  high in folic acid, fiber & B vitamins have a low glycemic index. They are high in vitamin E, which can help with vascular health. Their fat content make them a great snack, which helps you to feel satisfied. Try a 20-30 almonds as a snack.

Chia Seeds: A What? Exactly. This is becoming a more popular food in healthy eating circles.  Chia seeds are the ultimate vegetarian source of omega-3 fatty acids, important for brain and eye development. They have 5000mg per ounce.  They are high in fiber and contain a moderate amount of protein (4g in 1oz). In addition, they contain minerals like potassium, phosphorus, calcium and manganese.

Cherries:  These berries are often overlooked as a superfood. They are the right color to give that rich antioxidant boost and are high in fiber and vitamin C.  They also have natural melatonin which can  aid with insomnia in pregnancy.

Chickpeas: An overlooked legume.  These beans are a great source of protein and also are high in folate.  They can have 15g of protein per cup. They also are a great source of minerals like selenium and zinc.  So eat up that hummus.

Eggs: One egg has every single essential amnio acid we need.  It's one of the very few dietary sources of vitamin D and also contains vitamins A, B6, B12, E, chlorine, iron, calcium and folic acid.  One egg has approximately 12g of protein.  Need I say more?

Flaxseeds: Known primarily as a great vegetarian source of omega-3, flax actually have less omega-3 than the chia seed, but many other wonderful properties. Flax has ligands which help balance hormones and can help stabilize mood swings in pregnancy.

Mushrooms:  Especially types like Shiitake are a great low calorie highly satisfying food. They are  high in several minerals such as: selenium, copper and potassium. They can be helpful in reducing inflammation in pregnancy

Yogurt:  There is just no getting around how wonderful yogurt is.  All natural, no sugar added, live culture yogurt is high in lactobacillius which quells yeast (a common complaint in pregnancy). Many types of yogurt are high in protein as well as calcium. The list of medicinal benefits is vast: decreased muscle cramps, promotes skeletal growth, decreases inflammation, aids in digestion, improves skin, decreases nausea.

The Bradley Diet for Pregnancy

There are many different reasons to eat many different ways in pregnancy; but, the Bradley Diet is one of my all time favorite GENERAL diets for normal healthy pregnancies. See below.

A WELL BALANCED PREGNANCY DIET CONSISTS OF:

Every day of the week you and your baby should have:

1. 2-4 servings of dairy. Whole dairy is preferred: whole milk, buttermilk, or cheese, yogurt, even occasionally ice cream, etc.... 
2. Up to two eggs a day, (hard boiled, in french toast, or added to other foods).
3. 40-75 grams of protein a day (depending on weight): beans, edamame, greek yogurt, cottage cheese, eggs, whey, turkey, fish (low mercury), chicken, lean beef, lamb, pork, 
4. Two good servings of fresh green leafy vegetables: kale, chard, mustard greens, collard, turnip greens, spinach, or dark lettuce. Juicing is a great way to get leafy greens.
5. Minimum of two servings of 100% whole grain: 100% sprouted whole wheat, millet, amaranth, rye, farro, spelt, quinoa, wild rice, oats, or sprouted grains.
6. A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
7. Three tablespoons healthy oils; olive, avocado, grapeseed, nuts & seeds or organic butter.
8. Other fruits and vegetables.

Also include in your diet:

1. A yellow or orange-colored fruit once a week.
2. Whole sweet potato or yam once a week.
3. Plenty of fluids, water, juice etc.
4. Salt food to taste for a safe increase in blood volume.
5. Avoid processed foods and preservatives whenever possible
6. Limit saturated fats from animal meats
7. Use lots of different colors in your foods, blue, red, green, even black (peas, beans, etc)

Avoid if possible

1. Any processed carbohydrates: most breads, cereals, pastas, crackers, or cookies. Try to eat foods that have a short shelf life (less than a week)
2. Candy and sodas, try instead 70% dark chocolate, nuts, or 5 ingredient ice cream.
3. Eating too much fruit. It can be possible to have too much fruit, try to limit your fruit to 1-2 servings a day and fill up on vegetables. 
4. High sugar fruits like grapes, watermelon, figs, and mango.
5. Avoid the "bad" veggies: Corn, soy, white potatoes, and carrots.

You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately the appropriate amount of proteins for your weight and height. If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.

Morning Sickness Makes Me Nauseous

It's enough to make you nauseous just thinking about all the remedies (pharmaceutical and complimentary) for nausea.  Most women ask their mom, sister or friend, or grandma, most of whom swear by one remedy or another.

If you are suffering from nausea and vomiting in pregnancy, you are not alone. It has been estimated the as many as 80% of women deal with nausea in their pregnancy.  So what really works?

From both my personal, professional and anecdotal experience with patients, I have found this graduated approach to work most effectively.

Prevention
(you may already be beyond this part, then move ahead)
The best way to prevent nausea and vomiting in pregnancy is to:
1) Avoid Triggers such as: processed & packaged foods, greasy or spicy foods, & personal triggers
2) Skip on the high saturated fat diet like excessive beef, chicken, pork, and excessive dairy
3) One serving a day of non-fat greek yogurt may be helpful and is great source of protein.
4) Change from eating three large meals a day to six small ones
5) Try to maintain a stable blood sugar throughout the day (avoid high sugar snacks)
6) Take your prenatal vitamin(s) in the evening with food
5) Nosh on fruit, vegetables, seeds, popcorn, brown rice, or almonds throughout the day
6) Walk at least 30 min everyday.

Mild Nausea
If you feel nausea only sometimes throughout the day and not everyday, I recommend:
1) See the suggestions from prevention above

2) In addition to your prenatal, take vitamin B6 (25 mg) three times a day an vitamin C (200-500mg) three times a day. Usually three days is enough to see a change. If there isn't a reduction in nausea these vitamins may not help, and can be discontinued. Both are water soluble and are harmless to a mom-to-be. There are several over the counter (OTC) prenatal lozenges and lollipops like B-natal that patients find work well.

3) Ginger - raw ginger root (a small slice the size of a pumpkin seed) may be eaten anytime you feel nauseous. Simply peel, cut and eat. Ginger ale, ginger candies, and commercial ginger teas do not have the same effect.
4) One tbs of apple cider vinegar, usually in the morning
5) Anise or Fennel seed tea.
6) At this stage fluids are usually best if drank cold and in small amounts.
7) It remains important to not let the stomach get empty and continue with small frequent meals.



Moderate Nausea
If you are experiencing mild nausea almost every day for a large part of the day, I recommend:
1) The over the counter (OTC) antihistamine Doxylamine combined with vitamin B6 can be effective.
2) Sea-bands are also found in most drugstores.
3) Acupuncture may also be equally effective.
4) Reglan or Zofran may be considered (see below).

Severe Nausea or Hyperemesis Gravidarium
If you are experiencing extreme nausea every day all the time you should consult with your provider.  Many providers will prescribe pharmaceuticals: usually reglan  or zofran.
Reglan (metoclopramide) is an antiemetic and a pregnancy category B (safe) medication. Reglan is commonly used in the pediatric population.  Zofran (ondansetron), another antiemetic is a category B medication.  While may women start and can have relief with reglan, zofran (antidotally) is must more effective and brings on much more relief. In cases of hyperemesis gravidarium hospitalization and IV treatments may be necessary. Talk to your provider about these symptoms immediately.

Let them eat fish! Just not BIG ones.

Mercury is found naturally in our environment. Most commonly as a liquid or a gas. We are exposed to it through the dental work in our mouths, the food we eat, mainly fish, and until recently, vaccines. While the body is capable of eliminating mercury from the body, it should only be consumed in tiny amounts.

But we love fish and maybe aren't so crazy about the saturated fats in pork, beef, and chicken.  Fish are a great source of omega 3s, the B vitamins and protein which are so essential to the developing brain of a fetus.  So to aid with the confusion, I've added a link below which clearly charts what is suitable for a mother-to-be.

Here is a great resource from the American Pregnancy Association about types and amounts of fish suitable for pregnancy. 

Click here.  

Seems fish isn't such a catch 22 after all.