So it's official, now you know, you are pregnant. If you have decided to carry this baby to term this marks the beginning of what will be and can be a beautiful life changing course. For many, pregnancy is a very effective incentive for making healthy lifestyle changes. Changing your habits now can help you to imagine and create the kind of life you want for your child. The basics: nutrition, good exercise and stress reduction set a strong foundation for you and your future baby. Maybe you are one of the unlucky people that has horrible morning sickness, there are things out there that can help! You might also be aware of a shifting physical awareness within your body. One thing is for sure, the changes that are happening now are quite silent compared to what is to come. I encourage you to take this time to become aware of your body and welcome the new little life that is just beginning to form.
Nutrition: Whole foods: As my client I am open to helping you develop recipes that will suit your taste preferences and your growing baby's health in a way that fits your budget.
You're not just feeding yourself anymore. Now you have to provide nutrients for that little life growing inside of you. I recommend eating as many whole foods as you can. In today's world it is much cheaper and easier to find highly processed foods such as canned goods and frozen dishes. We are lucky in the Upper Valley to have access to various bulk whole grains and local vegetables throughout the year at an affordable rate. You can make a little go a long way. Of course, it depends on the size of your family but even if money is an issue, there are a number of resources available which offer these healthier options for free even. Check out the resource tab for a list of local food distribution shelves.
In pregnancy, it is important to remember that lots of protein is essential for your developing baby.
Meat, dairy, beans and nuts are good sources of protein. Another great source of protein is Quinoa. This is actually a complete protein unlike all of the other choices I mentioned before. Protein is more likely to fill your appetite for longer periods of time. I personally prefer a mainly vegetarian diet because good quality meat is expensive and not as sustainable. If you eat a lot of sugar during your pregnancy you and your baby will gain unnecessary weight. As your doula I am willing to talk with you about meal planning.
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Nutrition: Folic Acid
Folic Acid (folate) is a b-vitamin that is essential for the development of a healthy fetus, especially for the prevention of spina bifida. Current recommendations state that pregnant women should take 400-800 mcg per day. Over the counter tablets are available at pharmacies and grocery stores. Depending on your diet you may need this supplementation. Folic acid is found in some foods. Check out this website: http://ods.od.nih.gov/factsheets/folate/.
Here is a recipe that is simple and provides high amounts of this essential vitamin.
Easy Green Smoothie
1 Cup of Kale
2 Bananas
3 Apples
2 Cups of Water (something I can't emphasize enough of during pregnancy)
1 Cup of Ice
Blend until smooth
Exercise
Some people are very disciplined about taking care of their bodies and physical activity comes as a second nature. Others, however, struggle with creating routine. Now that you are pregnant you might consider starting a new. Over the course of the next year your body will change in ways you can't imagine. For physical and mental health, for you and your baby, keeping your body moving and strong is one of the best things you can do. This will prevent common complications later on down the road such as edema, weight gain, gestational diabetes
If exercise is already an important part of your life, keep it up. Limitations will come later. A good rule of thumb is to listen to your body. Your baby will let you know if your pushing yourself too much. Your center of gravity will eventually change and you won't have the same core strength. When that time arrives, slowing down is a welcome friend and a time to think about what is to come.
There are few yoga centers which offer pre-natal yoga. You can find this information on the resource tab. Other low impact choices include swimming, walking and hiking.
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Symptoms: Nausea
You're so excited to be pregnant but you can barely focus on anything other than the pain and hunger that seemingly co-exist in your stomach. Chances are you can't keep anything down either. If you're one of these people, the best thing to keep in mind is that this will soon be over. There is little you can do to prevent this from happening. The good thing is right now the developing fetus doesn't require a lot from you to grow strong, that comes a little later so try and focus on relaxing, keeping down what you can (especially water) and trusting that this is the beginning of a long journey of how much work your body will give to nourish that little life.
As Deb Soule points out in her book The Roots of Healing, A Woman's Book of Herbs, you should eat easily digested foods which appeal to you. Some ideas include yogurt, miso vegetable soups, barley and slippery elm bark gruels with a touch of ginger, tamari or miso, crackers and kuzu gravies added to cooked brown rice. Warm ginger root tea can also be helpful in easing nausea. Some of this might sound a little foreign but it sure is tasty and very very nutritive. You can contact me to find out how to get your hands on these ingredients and recipes.
Foods that are greasy, fried and spicy or high in sugar and caffeine most often irritate the stomach.
