10 Super Foods for Pregnant Women

Research shows that the better your prenatal diet, the healthier your baby. You should be eating between 100-300 calories day depending on your pre-pregancy weight and how far along you are. Rather than filling up on cookies and ice cream give your baby what it needs.

1. Yogurt: It has more calcium than milk and is more filling. If a mother does not get enough calcium for both her and the baby, the baby will rob the mother of her calcium stores causing bone problems and weak teeth. A analysis of several different studies published in the Journal of the American Medical Association found that calcium may prevent pre-eclampsia (or toxemia), a serious condition in which blood pressure rises to dangerous levels. Yogurt also contains good bacteria that helps your digestive system work properly. Add 1/2 c yogurt to a breakfast smmothie with a banana, 1/2 milk, 1 T ground falxseeds, 1 T coconut oil and 1/4 c dry oatmeal for a yummy treat. Use it in place of mayo or sour cream . My fav is Fage Greek yogurt with honey. YUMMY!

2. Almonds: They are high in vitamin E, a powerful antioxidant with cancer-fighting properties. Almonds are also higher in fiber than any other nut, which can help fend off constipation and hemorrhoids, two common pregnancy side effects. Add slivered almonds to salads, and hot or cold cereals. I keep nuts stashed in my car cousel and in my purse for daily snacking. And if you have never tried almond butter you need to. It is well worth the extra couple dollars. Just be ware not to eat too much. Never combine almond butter and a soon, you are liabe to eat the whole jar.

3. Salmon: Salmon contains omega 3 fatty acids can boost baby’s brainpower. One study done at Harvard Medical School found that infants born to mothers with higher blood levels of DHA (an omega 3 fatty acid) at delivery had better attention spans well into their second year of life.
Salmon is a good fish choice because of its low mercury content. Try a salmon burger with lettuce and tomato. Or a salmon pattie made with 3 oz canned salmon, 1/2 c dry oat meal, 1 egg and seasoning. Pan fry it and you are good to go. Add onion if you like.

4. Eggs Eggs are also nutrient-dense, which means they supply a great deal of nutrition for a very small calorie count. They are a great source of protein and they are easy on the stomach. Boil eggs to keep in the fridge so they’re ready to grab and go. My egg salad is made with egg whites, dijon mustard, celery and avocado.

5. Leafy Greens Good examples are spinach, kale, chard and collards greens. Greens are a great source of folate which as we all know is very important during pregnancy. Not to mention the darker the veggie the greater the source of nutrients. Add spinach to your soups, pastas and salads. Tear kale into bite size pieces and sprinkle with loive oil and salt. Bake until crispy and the result is healthy chips.

6. Iron Fortified Whole-Grain Cereals/Bread When you’re pregnant, the need for iron increases. Your baby is sharing your blood supply and many women can become anemic. Whole grains are packed with fiber and are a good carb. They should not be eliminated from any diet. especially that of a pregnant woman who needs all the energy she can get. Whole grains help to regulate blood sugar and prevent diabetes. Try a bowl of cereal with raisins and a cup of skim milk for a healthy nighttime snack.

7. Berries Berries are the powerhouse of the fruit family. And berries are sweet so, when you’re feeling queasy, they can be easier to get down than vegetables. Layer yogurt with All Bran cereal and berries for a yummy fruit parfait.

8. Lean MeatRed Meat is one of the best sources of iron. Though make sure to cook it thouroughly. Your baby will need to use and store enough to last through his or her first few months of life. The protein in meat helps repair and replace body tissues, such as muscle. Try grass-fed hormone free, organic or beef or leaner types like buffalo. Combine meat with tomato sauce to help iron absorption and serve over whole wheat pasta.

9. Lentils & Beans From what I have read lentils and beans are the wonder food, especially edamame. Lentils and beans provide soluble fiber, which helps a pregnant woman maintain stable blood sugar levels and keep cholesterol levels in check Try beans in stir frys, salads and wraps. Throw canned beans into soups, stews and chili. Replace beans in any meat dish for a healthy alternative.

10. Water Though water is not actually a food, it is THE single most important thing a pregant woman can take in. One of the most common probelms prenant women face is dehydration. Whilemany foods contain water, such as, watermelon, lettuce and cucumbers, it is important to drink at least 10 12 oz glasses of water a day. A clear broth soup and fruit juice can also help.

Pumpkin dip

Not the healthiest but oh so good.


PUMPKIN DIP

4 c. powdered sugar2 (8 oz.) pkgs. cream cheese1 can (30 oz.) pumpkin pie filling2 tsp. cinnamon1 tsp. ginger
Combine sugar and softened cream cheese until well blended. Beat in remaining ingredients. Store in airtight container in the refrigerator. This dip is good with gingersnaps.

Heart Friendly Choices

There are so many things you can do to stay healthy and live longer. The stronger your heart the stronger your life, keep that in mind as you make your daily choices.

1. Move your body: It lowers your blood pressure and soothes inflamed arteries
2. Eat well: Focus on fiber rich foods such as oats, barey, rice, beans, strawberries and citurs fruit. Aim for 6 serving per day.
3. Eat more produce: Aim for 9 servings a day. Green leafy vegetables, broccoli, berries, and brussels sprouts are some top choices.
4. Eliminate trans fats: crackers, baked goods, and snack foods can all contain unwanted fat.
5. Take a daily suppliment: Any old multi vitamin will do. For added benefits take 1,500 mg of fish oil a day, 600mg of red yeast rice, 300mg of COEnzyme Q10, 800 mg of Magnesium and 900 mg of Garlic.

TGIF

I am very sad because I was unabel to teach my class this morning. Starting on my way home last night I started having sharp pinching type cramps. Unfortunately it has been almost 24 hours and they have not gone away. I am not sure what is causing them and I am afraid I may have pushed it too hard coaching yesterday. It is quite sad, I have a job I absolutely love and I may not be able to continue to do it because of my health and the health of the baby. It is frustrating having all of this energy and wanting to wor out and not being able to.

I haven't been writing much because I didn't feel that I have much to write about now, especially since I can't work out. Then it occured to me that I have tons to write about. No I can't workout but I am having a baby. I am having a baby!!! So, it is very important that I eat clean and healthy and be careful not to gain weight, well more than I should. Plus with everything I have been through I am sure there are other women out there that are going through the same things that I have been through. I have had two miscarrages and now I have been blessed. Am I scared that I may still lose the baby? Yeah shitless! Every cramp, every pinch, every anything I feel worries me. I am worried that I am not eating enough, that I am not getting the right nutrients, that something will be wrong. But more than anything I am worried how we are going to take care of this baby. So as I go thought my mental madness I am going to keep you all posted.

Yummy Oatmeal

Made this today for Quad and I. He was very impressed. Yummy AND healthy OH MY!

Cook instant Steel Cut oats as directed using only water. (Hold the butter) After covering in a small skillet toast cocont using a tiny bit of coconut oil or tiny bit of butter. Be careful it burns easy. Once oatmeal is done pour into a bowl sprinkle with 1/2 T cinnamon sugar, top with 1 T unsweetened appple sauce and 1/4 c fresh blueberries. Sprinkle with toasted coconut. YYUUUUMMMYY!!!

My life on the couch

So I am on day 2 of being on "bed rest". YICK!! For this to happen to someone like me is pretty miserable. I am a VERY active person. It is hard for me to sit still for long periods of time. I can not go to the movies because after about 55 minutes I start getting antsy & looking at the clock. I like to clean when I am home and am very particular when I clean. I am a busy body always go go go. I hate being indoors and I am a people person. I love to go out. I like working. The thought of being inside makes my skin crawl. You get the picture. WHAT AM I GONNA DO??

This will be a true test of my patience. I know that this is something I have to do and it is for something I have wanted for a very long time. I know that there are more important things in life than working out and being in shape. I know that family & health come first. I know I will live, but I have no idea how I will survive. What is it that they say? "One day at a time."