Pregnancy Nutrition

Boost Your Milk Supply With No-Bake Lactation Oatmeal Bites

No oven required for this delicious unbaked treat. Full of galactagogues, which are known for increasing milk supply, these yummy No-Bake Lactation bites are sure to be a quick and easy snack that the whole family will enjoy. 

Ingredients:

  • 1 cup of oats (old fashioned or instant)
  • ½ cup of peanut butter or other nut butter of choice
  • ½ cup of honey
  • 1 cup of coconut flakes
  • ½ cup of ground flax seed
  • ½ cup of mini chocolate chips
  • 3 tablespoons of brewer’s yeast
  • 1 teaspoon of vanilla

Directions:

  1. Mix all ingredients together
  2. Refrigerate for one half hour
  3. Roll into bite-sized balls
  4. Roll balls in coconut flakes 
  5. Enjoy!
  6. (Store leftovers in an airtight container in the refrigerator)

Recipe transcribed from: TeenToddlerNewborn.com

Miscarriage: Common Concerns & Questions

Photo by monkeybusinessimages/iStock / Getty Images

Pregnancy following a miscarriage can feel like a rollercoaster of emotions. While miscarriages are unfortunately quite common, occurring in approximately 10-20 percent of pregnancies, they can often make the miracle of pregnancy feel like it’s lost some of its innocence. An experience that was once only filled with excitement and joy is now riddled with anxiety, questions, lingering grief and doubts. Here are some common concerns and questions you may have if you are trying to get pregnant again following a miscarriage.

Why did it happen to me? 

One of the most difficult aspects of having a miscarriage can be the feeling of not understanding why it happened. Having answers or a reason why something has happened can sometimes make it easier to accept and move forward. With miscarriages, there is often no explanation, leaving the parents feeling bewildered and distraught. In most cases, miscarriages occur because the fetus is not developing properly or there is a chromosomal abnormality. The abnormalities occur by chance as the embryo develops and have nothing to do with anything you did or did not do during or before your pregnancy. It is rare that a miscarriage happens due to something inherently wrong with the mother’s health or habits. Typically, in these uncommon cases there is an existing health condition such as poorly controlled diabetes or an undiagnosed uterine problem. More often than not, the cause is unknown.

Will it happen again? 

Because most miscarriages are typically due to unexplained and random chromosomal abnormalities, your chances of having another miscarriage remain about the same as your previous pregnancy: between 10 and 20 percent. However, only approximately 2 percent of women have two miscarriages in a row, so you can take comfort in knowing that the chances of this occurring are rare. Most women fortunately go on to have healthy pregnancies and healthy babies. 

Is there anything I can do to prevent it? 

Unfortunately, because miscarriages are often due to random chromosomal abnormalities or the fetus not developing properly, there is usually nothing that can be done to prevent their occurrence. However, there are measures that you can take prior to and during pregnancy to help ensure a healthy, full-term pregnancy for you and baby. These include:

  • Starting a regular prenatal vitamin regimen several months prior to trying to conceive
  • Eliminating unhealthy habits like smoking, alcohol, recreational drug use and excessive caffeine consumption before trying to get pregnant
  • Maintaining a healthy weight and eating a nutritious and balanced diet
  • Avoiding risky activities, contact sports and other scenarios in which you might experience abdominal trauma.

Am I ready to be pregnant again? 

This is a question that only you (and your partner) can truly answer. Miscarriages can be physically and emotionally trying and allowing yourself time to grieve the loss of your baby is an important step towards healing. It is not uncommon to feel sadness, anger, confusion, and even guilt following the loss of a pregnancy. Take the time necessary to process your grief, whatever that time frame may be.

How long do I need to wait before trying to get pregnant again?

Following a miscarriage, it’s not uncommon to be wondering when you can try to get pregnant again. For many women, the urge to become pregnant again with a viable pregnancy becomes quite strong following a loss. If you are eager to conceive again after your miscarriage, talk to your doctor or midwife to determine when it is safe for you to try again. Typically, you will be advised not to have sex for two weeks following the miscarriage to prevent infection. If you do not experience any complications, your period should return within six weeks and your cycle should return to normal. Although many doctors and midwives will advise you to wait one or two menstrual cycles before trying to conceive, some research suggests that there is no medical need to wait. 

What will I do if it happens again?

If you do experience more than one miscarriage, it is a good idea to ask your doctor or midwife about having additional testing done to rule out any underlying medical issues that may be causing them to occur. This may include hormone imbalances, uterine fibroids, obstructions in the fallopian tubes, autoimmune disorders and other medical issues affecting fertility and pregnancy. Tests that your doctor or midwife might order include bloodwork, ultrasounds, chromosomal tests, and other exams and procedures to rule out problems with uterus, cervix and fallopian tubes.

How can I process the grief I’m experiencing?

It’s not uncommon to feel alone in your grief following a miscarriage as they are unfortunately often not a subject that is openly discussed. Particularly if the loss occurred before you had shared the news of your pregnancy with family and friends, you might feel as though you have no one to turn to as you process your grief. The grief that accompanies the loss of a pregnancy should not be experienced alone. Reach out to friends and family members who can support you during this time and who may have even experienced loss themselves. Seek out online support forums for women who have experienced a miscarriage to connect and hear stories of hope and future pregnancies. Let your partner know how they can best support you during this time whether it’s simply through listening or through creating some sort of small memorial honoring your baby in your home. Talk, write, cry, listen, hug and grieve as long as you need to in order to move past this difficult time in your life.

Trying to conceive and becoming pregnant following a miscarriage can be a scary and confusing journey. Take comfort in knowing that most women will go on to have healthy pregnancies and healthy babies following a miscarriage. For more information about coping with loss, pregnancy, natural birth, the postpartum period and infant care, contact Health Foundations for a free consultation with a midwife. We would love to support you in your journey.

Pregnancy Protein Muffins

Healthy Protein Muffins

Keeping healthy snacks handy when you’re pregnant is a great way to stay energized and beat the bouts of nausea. It can even be wise to keep a snack on your bedside table at night to munch on before you get up in the morning. These pregnancy protein muffins are a nutritious and yummy snack that will help you meet your necessary 3-4 servings of protein per day. 

Ingredients:

  • 10 egg whites
  • 1 cup of unsweetened applesauce
  • 1 cup of oatmeal
  • 1 scoop of organic vanilla protein powder
  • Cinnamon to taste
  • Vanilla Extract
  • Optional: Fresh berries, dried berries, almonds, walnuts or pecans.

Directions: 

  1. Mix all ingredients in a bowl.
  2. Scoop mixture into nonstick muffin tin.
  3. Bake at 350 degrees for 25 minutes.
  4. Allow to cool before serving.
  5. Enjoy!

Recipe transcribed from: Michelle Marie Fit

Boost Your Milk Supply With No-Bake Lactation Oatmeal Bites

No Bake Lactation Bites

No oven required for this delicious unbaked treat. Full of galactagogues, which are known for increasing milk supply, these yummy No-Bake Lactation bites are sure to be a quick and easy snack that the whole family will enjoy. 

Ingredients:

  • 1 cup of oats (old fashioned or instant)
  • ½ cup of peanut butter or other nut butter of choice
  • ½ cup of honey
  • 1 cup of coconut flakes
  • ½ cup of ground flax seed
  • ½ cup of mini chocolate chips
  • 3 tablespoons of brewer’s yeast
  • 1 teaspoon of vanilla

Directions:

  1. Mix all ingredients together
  2. Refrigerate for one half hour
  3. Roll into bite-sized balls
  4. Roll balls in coconut flakes 
  5. Enjoy!
  6. (Store leftovers in an airtight container in the refrigerator)

Recipe transcribed from: TeenToddlerNewborn.com

 

Pregnancy Power Smoothie Recipe: Satisfy Your Sweet Tooth

Pregnancy Power Smoothie

It may be tempting to give in to cravings for sweets when you’re pregnant but try to remember that everything you eat is shared with your baby. Rather than hitting the drive-thru for a milkshake, try making this tasty and nutritious pregnancy smoothie that will satisfy your sweet tooth and your nutritional needs!

Ingredients:

  • 1 tablespoon of peanut butter
  • 1 banana
  • ½ cup of frozen blueberries
  • ½ cup of vanilla yogurt
  • 1 cup of milk

Directions:

  1. Place ingredients in blender and blend until smooth and creamy.
  2. Enjoy!

Recipe transcribed from: The Baby  Corner

Tofu and Spinach in Garlic Sauce

Tofu & Spinach in Garlic Sauce

Nothing says pregnancy nutrient quite like folate! And to meet your minimum daily need of 500-micrograms, folate rich vegetables and beans become an easy answer. Try this highly nutritious tofu and spinach recipe for not only folate but protein also.

Ingredients:

  • 2 teaspoons of cornstarch
  • ½ cup of low-sodium chicken stock
  • 2 teaspoons of soy sauce
  • 1 teaspoon of sesame oil
  • ½ teaspoon of sugar
  • 1 ½ tablespoons of vegetable oil
  • 1 shallot, sliced
  • 1 pound of firm tofu, patted dry and cut into 1-inch cubes
  • 1 inch of fresh ginger, sliced into coins
  • 2 large garlic cloves, chopped
  • 1 bunch of spinach, chopped

Directions:

  1. In a small bowl, whisk corn starch with 1 tablespoon of chicken stock and set aside.
  2. In a separate bowl, combine with remaining stock, soy sauce, sesame oil and sugar.
  3. Heat a large skillet or wok over high heat and add vegetable oil.
  4. Add shallot and tofu and stir-fry until the shallot is translucent. Add ginger and garlic and stir-fry for an additional minute.
  5. Add spinach and toss until wilted then add soy sauce mixture. Cover and simmer for 2 minutes.
  6. Stir cornstarch mixture well and scrape into stir-fry. Simmer and stir until sauce thickens, approximately 1-2 minutes.
  7. Add soy sauce to taste and serve over brown rice.

Recipe transcribed from: fitPREGNANCY

Does What I Eat During Pregnancy Matter?

Pregnancy Nutrition

In honor of March being National Nutrition Month, we thought it was a great opportunity to explore the importance of healthy eating during pregnancy. If you’re currently expecting, you’ve probably heard the expression, “eating for two,” more than once! But does that actually mean you need double the calories? And does what you eat really affect your baby to be? These are great questions and ones you might be contemplating if this is your first pregnancy. Here are 7 reasons it’s crucial to eat a balanced and nutritious diet while you are pregnant. 

  1. When you are pregnant, you need more protein, iron, folic acid, amino acids, calcium and other nutrients to meet your increased needs and the demands of your growing baby. While a prenatal vitamin is a great way to bridge nutritional gaps and should be part of your daily regimen, a diet rich in vitamins and nutrients is a necessary component of a healthy pregnancy.
  2. Although the saying is, “eating for two,” you actually only need an extra 300 nutrient rich calories per day while pregnant, not twice as many. Weight gain should be gradual throughout pregnancy with the majority being gained in the third trimester. 
  3. Your diet during pregnancy can impact major factors such as your baby’s birth weight, overall health and the incidence of disease later in life. For example, a diet rich in folic acid can reduce the risk of serious complications such as Spina Bifida and vitamin D is crucial for the development of your baby’s bones and teeth.
  4. Your weight gain during pregnancy can impact your health and the health of your unborn baby. Excess weight gain during pregnancy can lead to serious complications such as gestational diabetes, hypertension, postpartum hemorrhage and heart disease and type 2 diabetes later in life. Being undernourished during pregnancy can lead to problems for baby such as low birth weight, mental deficiencies and increased risk for chronic conditions such as heart disease.
  5. There is some evidence that suggests that your diet during pregnancy may impact your future child’s food preferences. The flavors in your food can actually alter the flavor of the amniotic fluid which can be detected by your baby. If you eat a diet that is high in sugar and fat, your child may be more likely to prefer these unhealthy foods. And conversely, if you eat a diet rich in fruits, vegetables and other essentials, your child may be more likely to favor these healthy options.
  6. Eating a fiber-rich diet during pregnancy can help combat the inevitable constipation caused by your increasing hormone levels. Fibrous foods like fruits and vegetables are also dense in essential vitamins and nutrients for your growing babe.
  7. An excessive amount of sugar and fat during pregnancy can put your baby at a higher risk for obesity later in life, mental disorders and impaired social and cognitive abilities. 

Most importantly, remember that what you eat during pregnancy becomes the primary source of nutrition for your baby. If you have questions about your nutritional needs or how much weight you should gain during pregnancy, talking to your care provider is a great place to start. They can advise you on the best prenatal vitamins and any additional supplements that may be needed in addition to helping you devise a healthy diet and exercise plan. For questions about healthy eating during pregnancy or for all inquiries related to natural birth, contact Health Foundations for a free consultation with a midwife and for a tour of our Birth Center. Our goal is to help you and your baby enjoy a healthy and happy pregnancy.