pregnancy tips

Staying healthy while pregnant

IMG_4123.JPG

I've been on both sides of the spectrum when it comes to healthy eating, pregnant or not. I can't stress enough how much easier your pregnancy will be with a nutrition packed healthy lifestyle. I was so motivated during my first pregnancy and had none of those normal pesky side effects of carrying a baby. Yes, I'm sure genes play a role but I give most of the credit to frequent movement and nutrition. The second time around has been harder due to obvious reasons....a little person with an attitude that stands about 2 feet tall. This is about your unborn baby and about taking care of yourself. An added bonus to all of this is labor and delivery will be easier and it should take less time to bounce back. 

 first trimester disclaimer:

If you are suffering from nausea and can't even think about eating leafy greens and protein just know, it's very normal. The meal options below will be great for the 2nd and 3rd trimester, when you are feeling like yourself again. During the first trimester I would pack in my leafy greens and protein on days I was feeling up for it and stick to foods that would help keep nausea at bay during the others. To help with pregnancy induced nausea I would pack 5-10 small bags of snacks and eat them continuously throughout the day. The bags would include salty crackers, fiber crackers, grapes, apples, string cheese, nuts, pretzels. If you're feeling like you can stomach larger portions you might want to consider, whole wheat toast with peanut butter and banana, whole wheat toast with scrambled egg, oatmeal or chicken noodle soup.  

 

 Healthy eating:

First off, you are not eating for two...I know it was all a lie, I was pretty disappointed when I found this out. You are actually only eating for 1.2 which only means an extra 300 calories in the 2nd and 3rd trimester and 450 calories after delivery, if you are exclusively breastfeeding. Just remember these foods should be filled with nutritional value. 

 

Start off the day with a good amount of protein and good fat to keep you feeling full longer. I would recommend eating your largest meal in the morning. Making good choices for your first meal is so important for setting you up for a successful day.

FIRST H20 

This is one of the most important things when it comes to a healthy lifestyle. It's what you drink. I can't stress the importance of hydration in general, but especially when you are pregnant. Overall you will feel better and you will have less swelling. Hydration is so important it's part of my TOP 5 PREGNANCY TIPS blog post. My BKR water bottle holds 4 cups of water and I fill it up at least 3 times per day. Having it by my side has helped set good habits when it comes to drinking water.  

BLD, MY GO-TOS

BREAKFAST 

3-4 scrambled eggs and half an avocado with steamed spinach. If there is left over meat from the night before I will throw that into the scrambled eggs. 

OR

A bowl of oatmeal with a touch of honey with banana or berries 

LUNCH

ON-THE-GO: This is a tough one because I'm always on the go. I end up buying a lentil avocado salad most days which comes with 2 pieces of whole wheat bread. I really trust the quality and preparation of the food at this restaurant. When pregnant, I try and be a little more careful where I eat. If you end up eating salads while you are on the go, just try to stay away from salad bars where the food might not be kept at the right temperature. 

In an office or at home: This gives you much more flexibility with meal planning. I always try to get my greens in for lunch so would naturally just recommend making your own salad. The great thing about eating lunch in an office is you can bring a protein from home and heat it up in the office microwave. Another option would be fiber crisps topped with grilled chicken to help battle any pregnancy constipation.

SNACKS: NUTS, STRING CHESSE, FRUIT, FIBER CRISPS, GREEK YOGURT 

DINNER

I'm usually exhausted by the end of the day so we keep dinner pretty simple. I like to pair a lean protein with a vegetable or I'll cook something from my rolodex of anti-inflammatory recipes...more on that later.  

 Proteins:

-Grass fed flank or skirt steak, salt and peper

-Free range whole chicken, you can ask the butcher to spatchcock it for faster cooking time. I throw a rub on it and put it in the oven. 

-Wild salmon 1-2X per week topped with fresh ginger and low sodium soy sauce

Veggies: 

I try and stick to local vegetables and whatever is in season. This is harder in the winter months but great for fall, summer, and spring. 

I'll make this very easy for you, click HERE to see what is in season in your region. Click on your region & the season and the site will give you a list of veggies from which to choose. 

I try and just stick to cooking what I love so I'll eat more of it. 

-squash

-mushrooms

-sweet potatoes

-spinach with garlic

I prepare all vegetables by roasting or steaming with just a little olive oil, nothing fancy.

  LEFTOVERS REHEATED ARE ALWAYS YOUR FRIEND. 

 

image1-2.PNG



Pregnancy & A healthy Lifestyle 


 JUICING & SMOOTHIES DURING PREGNANCY


PREGNANCY , JUICING AND SMOOTHIES


image1-2.JPG

purify 

my favorite at home juice 

With so much less time to focus on baby #2 , juicing is a wonderful way to get your greens in quickly. I always recommend trying to stick to organic or local fruits and vegetables, especially when making juices and smoothies. 

WHAT IS JUICING

Juicing removes the pulp and insoluble fiber from the fruits and veggies. It's not a meal replacement like a smoothie is, but more of a supplement. To get the most benefit from your juice consume either first thing in the morning or 2-3 hours after a meal. You can eat as soon as 20 min after drinking the juice.

SUGAR CRASH

 Try and stick to "green drinks" to prevent a sugar crash. The ratio of vegetables to fruit is key. I always try to pick green drinks packed with leafy greens.

JUICING WHILE PREGNANT

It gets a little bit confusing and is also a little controversial because juices are not pasteurized. Pasteurization is the process that kills harmful bacteria by heating it to a certain temperature for a specific amount of time,which then kills harmful organisms responsible for listeriosis. If the juices were pasteurized, they would lose most of their nutritional value.

 I'll try and keep it simple

If juicing at home (best option):

-Make sure to always clean your fruits and vegtables

-Clean the juicing equipment after each use 

If buying juices, there are two options:

 Pressed juices and freshly made juices: Pressed juices are pre-made and can be found in the refrigerator section of many juice bars. Since these juices are unpasteurized, they have a short shelf life. While pregnant, it's best to stick to the freshly juiced options because they will not sit unpasteurized. As long as you trust that the store cleans their machinery well and washes their fruit, then freshly made juices are a great option.

SOME GO TO JUICE COMBINATIONS:

Purify: 1/2 cup kale, 1/2 cup spinach, 1/2 a cucumber, 1/2 of one piece of celery, 1 whole apple, 1/6 of a whole lemon, size of two quarters of ginger- break right off the root (MY FAVORITE) Put the kale & spinach in first then ginger & lemon together celery cucumeber and apple in last 

Refresh: 1/2 cup spinach, 1/2 cup kale,1 pear, then juice 2 oranges with a citrus juicer and add into juice 

Renew: 2 small beets or 1 medium size beet cut in quarters (wash well), 1 large carrot, 1 whole apple, 2 quarter sizes of ginger. Put in the beet first, then the carrot, ginger and apple. WARNING beets are very messy!!!

 

WHAT ARE SMOOTHIES 

Smoothies use the whole fruit and vegetable, pretty much everything but the pit. A NutriBullet is a great way to make smoothies at home. Throw in fruits and veggies and chug away! This is very quick and easy, especially if you have trouble eating your greens. This is such a great option for any pregnant mama and can be consumed as a snack. Again, just try and find the right balance between the greens and fruit ratio. I usually try to keep it around a 50/50 ration for taste, but the more greens the better. 

Some smoothies that are made at your local juice bar are very high in calories. These should be consumed as meal replacements, since these smoothies can have over 500 calories and many are packed with protein. For example, a Pumpkin Flax Smoothie may have: almond milk, bananas, apples, flax seed oil, almond butter, pumpkin puree, pumpkin pie spice. These types of smoothies are fine once in a while, but I would stick to green smoothies for more frequent consumption. 

 

Tip for the perfect smoothie:

  1. You can use frozen fruit instead of ice cubes to get a chilled smoothie
  2. Blend the liquid and leafy greens first before adding the rest of the ingredients. This will help get a smoother texture. 
  3. Stick to a ratio your taste buds are comfortable with. You might want to start out with the 50% greens/50% fruit ratio. 
  4. If your smoothie is too THIN add some frozen fruit or ice and if it's too THICK add some liquid. 

 

SMOOTHIES:

THE STARTER PACK

2 cups spinach

2 cups water

1/2 cup mango

1/2 cup pineapple

1 frozen banana

IMPORTANT: blend water and spinach until leafy pieces are gone and then add the rest of the ingredients. 

TROPICAL GREEN SMOOTHIE
2-3 cups Kale, chopped
1 cup Cilantro (optional)
1 cup Pineapple, diced
1 cup Frozen mango
1/2 cup Fresh mango (optional)
1/2 cucumber, diced or 1/2 cup coconut water (or both…)
juice of one lime
1 tsp Spirulina powder (check with your doctor if pregnant) 

Place all ingredients in a high-speed blender, with the heavier, more liquid contents at the bottom. This includes the pineapple, cucumber and mango. Blend until smooth and silky. Add more coconut water, cucumber or pineapple to thin the mixture, if necessary.

GREEN HEAVEN

1 CupSpinach

1 StalkCelery

1 CupCucumber

½ CupPineapple

½  Lime

2 TablespoonsFlax Seeds

3  Ice Cubes 

1 ½ Cups water 

AVOCADO SMOOTHIE

2 Cups Kale

½   Avocado

1   Apple

⅓ Cup Blueberries

1 Tablespoon Flax Seeds

¼ Cup Oats

1 ½ Cups water

 

**SOME GREEN FREE OPTIONS**

THE SMART START

 1 cup non-fat plain yogurt

1 cup fresh or frozen blueberries

1 tablespoon freshly ground flaxseeds

1 tablespoon whey protein concentrate (leave out while pregnant) 

pour 2 tablespoons of water into the blender. Add the yogurt and blueberries. Blend until the blueberries have turned the yogurt a deep rich blue. Add the ground flaxseeds and whey protein. Blend until smooth. 

332 cal - 35 g protein- 45 g carbs -5 g fat

BANANA STRAWBERRY DELIGHT

1 Cup non-fat plain yogurt

1 banana, sliced

1/2 cup fresh or frozen strawberries

1 tablespoon freshly ground flaxseeds

1 tablespoon whey protein concentrate (leave out while pregnant) 

pour 2 tablespoons of water into the blender. Add the yogurt, banana, and strawberries and blend. Put in the ground flaxseeds and whey protein and blend until smooth. 

PREGNANCY & HAIR DYE


PREGNANCY & HAIR DYE


IMG_2471.JPG

As you begin your pregnancy journey you might start noticing the not so pretty changes. The hormonal influx your body is going through can cause havoc on us pregnant women both mentally and physically. I never really did understand that "glow" that is reverenced oh so often.

One positive change many women experience is the long and thick beautiful mane that starts to develop as estrogen beings to increase. Hair usually goes through a three-stage cycle of growth, transition and rest before it falls out. A non-pregnant woman sheds up to 100 hairs a day, but the extra estrogen we produce during pregnancy prolongs the growth stage, resulting in very little shedding and the stage in which your hair usually falls out is put on hold. Since you're not shedding nearly as much hair as normal it feels and looks like you’ve got a fuller head of hair.

Unfortunatly one thing that is not put on hold are those pesky grays and horrible roots. Many pregnant women wonder what hair treatments are safe during pregnancy. While in my opinion keratin treatments are a solid NO, according to both my physician and the American Pregnancy Association it's safe to dye your hair starting in the second trimester. Though only small amounts of hair dye may be absorbed by the skin, leaving little that would be able to reach the fetus, it's still important to take precautions. 

MRS.NIPPLE MAMA TIPS

1. Highlights are a great option vs. permanent/semi-permanent all over dye because highlights don't need to touch the scalp when applied, reducing your exposure to both chemicals and toxins 

2. Always ask to sit in a very well ventilated area. If you feel like the salon is not well ventilated don't hesitate to ask for a face mask or find a new salon that is.

4. Ask if the salon has Ammonia free dye when booking your appointment. My stylist uses the Inoa by L'Oreal line for all of her pregnant and breastfeeding mamas. Inoa is an ammonia free oil based line and covers 100% of grays. you can find more information on it HERE

 

 

CONCEPTION, PREGNANCY AND DEVELOPMENTAL APPS


PREGNANCY, VOL 2


FullSizeRender (1).jpg

Three of my favorite apps for conception, pregnancy and that first year with your baby

CONCEPTION

GLOW Ovulation & Fertility tracker

 Glow launched in May 2013, and was founded by Max Levchin, the founder of PayPal, Slide, and Affirm. Glow applies the power of data science to health. I knew nothing about fertility or getting pregnant when my husband and I started trying with our first. It can be a very stressful time for many of us and having something that helps simplify those first few months of trying to conceive can be very helpful. I found Glow very easy to use, straight forward, and educational. I'm the type of person that likes to dive in and learn. Glowing.com overs a wealth of information, including getting pregnant, fertility treatments, and egg freezing. They even have a Glow fertility program. It's also the only app that can track male fertility. Glow caters to all types of people, which is another reason I'm recommending it. If you don't want all the background info simply put in your numbers and it does the work for you.  

GLOW OVULATION & FERTILITY RUNDOWN 

  • Fertility Calendar: Plan better by knowing ovulation ahead of time

  • Daily Health Log: The more data you enter, the more accurate your predictions
     

  • Health Insights: Your personal data translated into well-researched insights

  • Partner Connected: Get your partner involved, because it's a shared journey

PREGNANCY

GLOW Nurture

Glow Nurture is an app to use after you conceive. I love feeling very connected when going through something as big as carrying a baby. I enjoyed checking the growth and developmental changes, keeping track of how much water I was drinking each day and most importantly obsessively checking how much longer I had to go!

"The good, the bad, the downright gross… Glow Nurture’s got your back"

GLOW NURTURE RUNDOWN 

  • Due Date Calculator: Find out your due date and get daily info about your developing baby

  • Everyday Health Log: Keep track of your pregnancy through daily logging

  • Health Insights: Personalized insights guide you through a healthy pregnancy 

  • Appointments: Glow Nurture takes care of the planning for you!

 

THE WONDER WEEKS

The Wonder Weeks was very helpful, especially for those 'witching hour' months when your baby just decides to cry for hours. I was so shocked how accurate this app is. It would predict what type of mood my baby would be in during certain weeks so I could prepare. I relied heavily on the information this app offers. It measures when your babies leaps will take place (leap: sudden change in the mental development of your baby), what your baby is experiencing and delivers that information to you. It also offers information around development that is very interesting. If you are a new mom, I highly recommend downloading this app. 

“For parents of newborns and young babies, The Wonder Weeks app can be a lifesaver during those times of wondering what on earth is going on. Babies change drastically and quickly, often resulting in fussy phases, poor sleep and poor appetite. The Wonder Weeks app helps parents track developmental progress week by week as young babies develop.”

 

THE MRS. NIPPLE 5 TOP PREGNANCY TIPS


PREGNANCY, VOL. 1


The following information worked really well for my first and so far my second pregnancy (4.5 months). I understand everyone is very different, but if you don't have medical complications restricting you, I would highly recommend giving these tip a try. The weeks I did not follow these I had less energy, felt bloated and was not as mentally sharp. I am shocked that my doctor rarely spoke to me about any of the following information, which I believe is so important. 

 

  1. WATER: I have a BKR 1L glass water bottle that does not leave my side. Yes, it's on the heavier side, but it will last forever.....It's worth the weight. The few days I forget to bring it with me, I hardly drink any water. Having a water bottle by your side is half the battle, the other half is actually drinking the water. I try to drink three to four liters per day, around 12 to 16 cups of water. I know it sounds like a lot of water but just try it for one week and see how you feel. There are so many health benefits to drinking water, pregnant or not. 

Drinking water regularly while pregnant will help:

-morning sickness

-acidity, heartburn & indigestion

-maintain body temperature

-prevent urinary infections

-ease constipation, hemorrhoids and *WATER RETENTION 

*The more water you drink, the less water your body will retain. This is so important during pregnancy, especially during that last trimester. Water retention can cause swelling in the hands, feet, ankles and legs. If you are pregnant, water is not just your friend, it's your best friend. 

    2. MOVEMENTI know the gym is most likely the last thing on your mind, but the benefits of moving especially in the 2nd and 3rd trimester are endless. Just focus on getting through the first trimester and when that 2nd trimester energy boost hits, start making movement part of your daily routine. I'm not expecting anyone to hit the gym seven days a week. Movement does not have to be going to a workout class, just be active and get your blood flowing for at least 30 minutes every day. Go outside and walk a mile, there is your movement for the day. Though, I would recommend getting in a good workout at least twice a week.

  Exercising while pregnant:

-Helps reduce backaches, constipation, bloating & swelling

-Can prevent and treat gestational diabetes

-Increases your energy & improves your mood

-Helps you sleep better

-Improves posture & promotes muscle tone, strength and endurance

-May improve your ability to cope with labor (all of that pushing)

       3. PROTEIN: While I was pregnant with my first, I worked with an incredibly intelligent Doula, Silvie Falschlunger, Ph.D, CCE,CD,CLC. She drilled it into my head that I needed much more water and protein (150g) than was recommended by the APA and I'm so glad I listened. When I made those changes to my diet, I not only felt better, but felt good knowing my growing baby was reaping the benefits. Pack protein into every meal of the day. This is crucial during the 2nd and 3rd trimesters, when your baby is growing the fastest. 

Protein sources:

lean meat, poultry, fish, eggs, milk, yogurt, tofu, lentils, peas, hemp seeds, quinoa, nuts  

4. SLEEP: Especially during your first pregnancy!! I'm pregnant with my second and this one is not really an option any longer. I know it's easier said than done, but make sure to prioritize sleep while you can. Your body is working on overdrive and rest is crucial for both your growing baby and yourself. Somethings to help with uninterrupted sleep at night can include, a pregnancy pillow, not drinking water too close to bedtime and taking your prenatal vitamins in the morning instead of at night. 

5. EAT WHOLE FOODS AND LOTS OF GREENS: This one's pretty simple. Try and pack extra whole foods into your daily diet. These are foods that come straight from the ground and are just pure whole foods. Think fruits and veggies.