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Thriving Pregnancy–my top tools and daily habits

Should go without saying, but nothing in this post should be construed as medical advice. Speak with your provider before making any changes to your nutrition/fitness plans, especially when pregnant or TTC.

As a health coach and mom of 3, now nearing the end of my 4th pregnancy, I get asked often about what I do and what I take to stay healthy, energized and balanced during pregnancies. Many folks assume that my pregnancies have been a breeze, but in all honesty they have been getting progressively easier/better, which is the opposite of many women’s experience. I think it’s like many things in life–there’s a learning curve, and when we get better at something, it feels easier (or maybe we’re just busy running after the other kids and don’t notice as much)…for me, it’s been a huge lesson in grace, acceptance of all the changes that happen to welcome and grow baby, while still holding on to the things that matter to me and make me at my best (fitness habits), which, it turns out, are good for baby too. I’ve learned to really value intuitive eating, in my pregnancies, and that’s helped me with self-love, and addressing some past issues around eating and body image. Motherhood really does change us for the better in every way if we let it.

Many folks don’t know that with my first pregnancy, I was diagnosed as borderline gestational diabetic, and had to change my diet…I was working 60+ hour weeks, and while I was young and overall healthy, the lifestyle wasn’t super conducive to a great pregnancy (long hours at a desk, pretty high stress, I ate whatever I had time to grab while pushing forward on projects, and finally with the pregnancy, had to teach myself to eat and seek out real nourishment beyond coffee and carbs). That first pregnancy was a big wake up call, and the beginning of my journey from finance, into the world of health and holistic living. It’s amazing what realizing you’re responsible for another person’s health and well-being will do for a mother…she learns to truly love herself in new and important ways–deep care for self translates to a deeper level of health for baby. It’s a beautiful thing, and I went through that process, but also knew I needed to get serious about what I was fueling my body with, and the kind of daily habits I had, so as not to put future children at risk for diabetes in a real way (and it’s in our family). 

I now have such an amazing level of support–from some of the things I share below, to my amazing midwives, pelvic PT, reflexology, acupuncture providers, that I’ve wisely created (through learning the hard way perhaps), and I’ve truly enjoyed and loved every day of this pregnancy so far. As we head into the final 5 weeks–I want to pause and acknowledge just what a gift it’s been. And I’ve had the perspective that this vibrancy and incredible energy has been given to me for a reason–and I’m working to serve in the ways I’m meant to, even while I carefully say no to things and prevent myself from burning out.

This time around, there’s been an extra focus on supporting my core, pelvic floor, and keeping it safe and strong, knowing just how long and challenging the recovery process can be. This is why I dove into the prepare program of the Every Mother site/app. I was a featured member this month, so more about my story and the difference it’s made for me can be found on their site. Basically, my diastisis from pregnancies 2 and 3 has been reversed significantly, and we’re working on not having any/too much to speak of from this pregnancy. It’s about learning to move safely and effectively (and to keep moving!) so I’m VERY grateful to have discovered it and to have jumped into the program right as I was conceiving (without realizing the perfectness of the timing–and not showing a bump until 18 weeks, much to my surprise). 

#32weekbump

Fast forward to now, I’ve had 3 pregnancies where the GD test at 24 weeks come back perfectly normal, and the caretakers can’t believe it because normally with a history/presence of it, it’s always there for subsequent pregnancies, but I know that the changes I made have made all the difference, and for that I’m truly grateful. 

The tough thing I see as a health coach, is that we want to be able to go out and trust an organic prenatal vitamin and call it a day (eat a balanced, whole foods diet, etc) but sometimes that’s just not enough. For one thing, many of the standard prenatals on the shelves have been found in recent FDA studies to have high amounts of lead in them. Shocking, but true. So you have to find the right brand partner to trust your health and your baby’s to. For me, that all came together as I was deciding to pursue health coaching career during my 2nd pregnancy, and was finding that, after some research, I could trust this natural nutrition company that you’ll see mentioned here. There’s so much more I could say on this topic, but I think moms feel it most deeply, we know that we want only the best for baby and for ourselves, and we’re willing to search high and low to get that quality. Then, when we can feel a difference (a huge boost in daily energy), we’re hooked. I love that often I’m one of the first to know when folks are pregnant (before close family) because they come to me ready to figure out what will make them thrive and keep baby growing well–I’m good at keeping a secret when I need to be 🙂

I love the nutrition science related to pre-natal health. If you want to nerd out too, you’ll enjoy this video by some docs I trust and have had the pleasure of working with. 

Now 6.5 years of taking this pre-natal/post-natal supplement, I truly can’t imagine life without it. It’s my secret to endless energy–(yes, I was born with that, but nutrient depletion is real during most pregnancies, so many moms find themselves wiped out through the process of pregnancies and breastfeeding—while my bloodwork #s are always surprising to my docs).

It’s my desert island product, and you’ll find me taking it every day by 2pm, so I can keep powering along, and growing baby with all the best stuff that I know is being absorbed and used well by both of us. I wrote a whole other post/round-up of testimonies from midwives, other moms, etc. so you can find that here.

#20weekbump, my running buddy

And as for my other daily tools, here’s a few things I take daily (and why). All can be run by your particular doc for their approval, and all are pharmaceutical grade, with quality standards that are 4x the level for an organic label. 

It’s alot to take, but it’s all so worth it if if means thriving babe and mom.

This is vitalizer, my desert island product. 

Cal-Mag. Calcium needs go way up in pregnancy, and so does our need for magnesium, which is slightly hard to get solely by diet, but with this daily and my weekly epsom salt baths (stork brand, so good), that is satisfied. I’m mostly dairy free so especially supplementing calcium becomes key. Magnesium has the wonderful side effect of calming nervous system, promoting restful sleep, and I can’t imagine life without this one (oh, it’s a chewable, that’s fun). 

Immunity through Nutriferon. Pregnancy hormones can slightly suppress our immune system, just when we need it most, because we don’t want to be taking any OTC medications or really just having to battle any colds, or anything. This product has helped a few friends immensely who were run down and often sick in pregnancy, and for me I take it as needed, but always have it around, especially if I see sniffles from the kids or just know all that they are getting exposed to at school. It was designed by a scientist who discovered interferon, our body’s ability to increase white blood cell production, and he created this product at the request of Shaklee. Cool stuff for those who like to nerd out on health.

This is another product I can’t imagine living without in pregnancy (well, I remember from my first pregnancy, and it wasn’t fun: the bloating, the water retention, swollen ankles, especially in warm weather). All of that is managed by this product, Alfalfa. It’s a super green with tons of nutrients and is a gentle, natural diuretic, supporting your cleansing organs. It also helps with creating/stimulating a good milk supply so be sure to take it daily in 3rd trimester, and of course in postpartum. It’s truly incredible stuff. No more swollen ankles or icky bloat feeling that is all too common. Also helps with heartburn (along with probiotic below) and even sore muscles (anti-inflammatory powerhouse).

GLA. This is a game changer for many women–it’s a hormone balancing supplement. And we all know pregnancy is a roller coaster of hormones, but sometimes we just need to be able to manage their affects, and this is huge for me in early pregnancy (can reduce the morning sickness symptoms because obviously those are hormone swing triggered). It’s also crucial in 3rd trimester with the hormone swings, mood swings, and then the potential for developing PPD symptoms which can arise in late pregnancy as well. I had (realizing it after), a mild PPD with my first, and when taking this with my 2nd pregnancy and afterwards, I’ve always been so balanced and had none of those mood issues (need to take it consistently in first 6 weeks postpartum too!)…so try it out or recommend to someone who’s struggling in that area.

So this is an extra dose of B’s, beyond what’s in the vitalizer (which is the standard dose recommended for a certified pre-natal, and increased based on the research of the science team, about studies of real folic acid needs of mothers). I’m not here to have the great folic acid debate; suffice to say my #s are incredible, my midwives are always blown away by all of my bloodwork, and this extra B boost is time released–helps with all day energy and with mood.

Ok, if you want me to send you some things to read on the folic/folate discussion topic, just comment or email me, I’m more than happy to since I have it often. But meanwhile, grab some B’s and get happier and more energized!!!

This is one of my secret weapons 🙂 It’s a tart cherry supplement designed to reduce muscle soreness after an intense workout for example. So I have used it as an athlete. But guess what, it’s a natural form of melatonin, and you can take 1 or 2 pills, depending on how interrupted your sleep is, and I find that in late 2nd, and 3rd trimester, taking 1-2 of these can knock me out and I wake up feeling like a million bucks–much deeper sleep than I might normally get with a little being bumping around in there. Totally safe for pregnancy and just a real life-changer to get fantastic rest in late pregnancy. Heaven knows we need it 😉

All these things that some people just throw up their hands and say “well, that’s just life being pregnant, your ankles swell and you don’t sleep well” I say—hmm…there must be a better way. Does it have to be like that? And no, it doesn’t.

Saving some of the best for last. EZ-Gest is a form of digestive enzymes, which many nutritionists recommend that everyone take, but especially in pregnancy, hormones can mess with our digestion alot, and this is a super saver. It will prevent/help with heartburn, and when eating rich foods, especially in late pregnancy. I take it as needed before 3rd trimester, but these days I’m taking it daily (especially with foods I’m slightly sensitive to like gluten), and it’s awesome. 

Ok—In my experience coaching so many women in the pre and post-natal phase, stress can play a huge part in overall well-being and also in our digestion. We all know that there’s a strong link between healthy gut, and a healthy mind/mood, with new research, so this brand new product is the answer to some of that (with almost a decade of research on this single product and the 4 strains of probiotics in it). So not only is it powerful for immunity, it’s helping so much with keeping momma’s gut healthy, which is critical for baby’s health too. This one is a keeper. The vitalizer has a probiotic in it too, for daily consumption–this can be an every other day, or as needed–but I highly recommend the extra boost; your gut and your mood will thank you. 

OK…3 more secret weapons, that you’ll want to have around. Vitamin E complex is known for preventing varicose veins and supporting circulation and skin health (so good!) and it can also help prevent stretch marks, along with daily application of the shea butter which smells like heaven to a pregnant lady at the end of a long day. The final one is energizing tea, I know so many pregnant ladies who find this puts the perfect non-caffeinated pep in their step, and of course, carries over to benefit in postpartum as well! 

#28weekbump
I’ve been documenting this little guy’s growth more than my others…maybe because he feels like such an un-looked for gift. 

Daily habits for thriving

Oh, so many things we learn along the way, in this crazy motherhood journey. Sometimes the hard way, when we push ourselves to the brink of exhaustion/overwhelm. I’ve been there, it’s not fun. But definitely my level of self-care is way deeper this time around, and have that sense of love for self and love for baby’s needs being one and the same. If I need a nap, I find a way to grab one…

…and I’m much more aware of my limits, and my body telling me–I need more sleep, stretching, or nourishment, or just rest on the couch. So yes, while my 3 kids keep me busy, I make sure I make time for the following habits, knowing that if I can stay at my best and serve the needs of my babe and I, with lots of energy and focus for them, then we’ll all win.

#29 week bump doing some yoga

*Daily stretching (sometimes yoga flows, sometimes just mindful stretching into areas that feel tight). This along with the Every Mother program which has nice short daily focus, with longer (20 min) exercises 2-3 times per week in the prepare program. 

*Daily walks. This has been my best habit for both mental and physical health. Getting outside with my little 2 year old sidekick, is just the best. Leaving behind the to-do lists, the home environment (messy or tidy as it may be) and getting out, even in the very cold recent days, always helps to reset my energy levels, my mood, my focus, and I can enjoy several miles in the beautiful nearby towns that offer us attractions, and beautiful walking spaces. In past pregnancies I always put a premium on regular runs, even into my 3rd tri, and this time, I think with an extra awareness of not wanting to overly tax my abs and ligaments, and pelvic floor, I’ve been happier with walking, even vigorously to break a sweat. Gentle and effective has been the name of the game, plus the fact that I can do it with my guy makes it wonderful bonding time as well.

*Daily shake…I usually have these 20 gram of protein powerhouse drinks at least 1 daily; it helps baby grow with those needed nutrients and my own lean muscle mass, and preps me well for a good postpartum transition.

*Weekly epsom salt baths, for muscle soreness, and magnesium absorption/relaxation. Love this ritual. I use the stork brand from amazon when pregnant, and other ones for my normal (athlete status) life.

*3rd trimester super foods. Pineapples are amazing for softening/ripening the cervix when the time is right. Dates are known to have enzymes that can help the labor process. Red raspberry leaf tea, for toning and strengthening, encouraging the uterus to do it’s thing. Fiber–tons of fiber. For me that’s often celery and almond butter, or kale shakes, etc.

*Daily prayer, journaling, slower/mindful mornings, screen free time, and strong night rituals, now with hypnobirthing reading/listening as part of my night-time process as I prepare for a beautiful, peaceful birth. 

That’s it folks. Thanks for reading and connecting with me about thriving pregnancy. Who in your life might appreciate seeing this? Feel free to share.

If you’re not pregnant: share this with someone who is, or who wants to be? 

If you are pregnant: feel free to start by taking your own personal health print quiz here, that will give you some great recs to start with, and then we can easily schedule a quick chat to discuss how all of this, above, may support your best pregnancy! Most ladies just bring the labels/fact sheets to their providers to get their OK for any of these things!

If you’re postpartum–check out Every Mother reclaim program for sure…! And…while many of these products are perfectly overlapping and support postpartum very well, I also have 2 other posts you may want to check out:

*Postpartum top 10 tools
*Postpartum self-care routines

Thanks for being here and being part of this journey with me, xx

Maddy

#34weekbump….finishing strong, love my elliptical time and weight machines to keep myself feeling my best.

Pregnancy Snacking–a guide ;)

*Obviously nothing in this post should be construed as medical advice–check with your doctor before making dietary or fitness changes while pregnant* 🙂

So…what do pregnant ladies snack on? Inquiring minds want to know.

Husbands will tell you: pickles and icecream, especially the exotic and expensive kind (sought after at 10pm at night, of course. Oh, true love.)

As I’m smack in the middle of my 4th pregnancy, I do have some experience in these things…I remember the intensity of cravings with my first child…and living in ethnic take-out food central in Park Slope, Brooklyn, with literally 3 markets/stores on our block, made it easy to chase the cravings.

Every pregnancy is different, and everyone eats differently. It’s a beautiful example of #intuitiveeating (which I embrace as a philosophy for myself and my coaching clients), that we’ve normalized as society for pregnancy–trust your instincts, eat what you’re craving–even if that means sugar, the “bad stuff”, salty things, or extra calories. Your body knows what it needs, and with proper maintenance and balance (including regular whole foods cleansing especially to keep sugar and carb addictions at bay and promote a super healthy gut)…will make the right choices, over a given day or week. I want to explore this in another full post, because I’ve found that for myself, and many of us with body-image challenges before kids/pregnancy, this time can be both singularly challenging/opening old cans of worms–and beautifully healing–leading us away from a shameful or resentful attitude towards food and body, towards mindful fueling, appreciating all that it is capable of–creating and sustaining a new life. Motherhood truly and literally changed my experience of self-image, self-acceptance and love–and I’ll be forever grateful. If you want another post fully on that topic (it’s in the works but lower on the list)–I’d love to hear in the comments…and your thoughts as well.

So, back to snacking. I decided to give a roundup of some of my favorite pregnancy snacks–it’s obviously on my mind, and I do get questions alot about how best to manage protein intake, cravings, potentially restricted diets, blood sugar (yikes, as someone with a history of borderline Gestational diabetes in my first pregnancy, this one is important!), and more.

So, here’s a few tried and true favorites. And back to the pickles and ice-cream, yes, it’s a good idea to keep them stocked–olives are another one that are commonly craved because of the intensity of saltiness/vinegar etc. And sometimes, we’ll crave sugar or sweet things, and I like to have small bites of ice-cream, and dark chocolate—the good stuff, in moderation, is good. Our bodies are working hard to metabolize for and feed another human, so if a little extra sodium or sugar is needed, so be it.

I also included in this pic above, a few of my other go-tos, to have around. Kombucha is a fun treat–I will have it 1-2 times per week. More than that, the health benefits of it can backfire…better to stick with a good probiotic.

The vitalizer strip–maximal energy, digestion support, B vitamins, 80 bio-optimized nutrients. I rave more about it here. 6 years in, it’s been my daily pre-natal and post-natal for now 3 pregnancies, and I can’t imagine life without it–they just keep getting easier, and I feel healthier (and my blood markers show I’m healthier) than when I started having kids 8 years ago. This is the opposite of post-natal depletion which is so common…and I’m just so grateful and can’t keep my mouth shut about it:)

Finally, the pomegranate energizing tea. Any other pregnant mommas need a daily pick me up around 2pm? If I don’t take a quick power nap then (or even if I do)–I swear by this tea–I also mix it with my hydrate drink for pregnancy workout perfection. It has less caffeine than a cup of tea, and less sugar than…an apple (well, it’s sweetened slightly with stevia). The good stuff, my friends. If you mix it with seltzer water it’s like a refreshing pomegranate soda.

Now, on to the snacks.

This is a current favorite: any one else love baba ghannouj? It’s the lesser known “cousin” of hummus–made from eggplant, and often chickpeas are included, along with tahini, lemon juice, garlic. This is a locally sourced one, and you want to be selective–not all pre-made brands taste the same. You can also make your own if you have the patience. It’s just so tasty. I eat it with veggies—peppers usually, and sometimes corn chips–these are a special tequila variation from whole foods–since I can’t have my tequila in liquid form, I guess that’s what sounded good…

Did you know eggplants contain folic acid, iron, potassium and other key minerals? It’s a great source of dietary fiber and Vitamin E, A and C. A word: you don’t want to consume large amounts of this food until close to the time of birth–supposedly eggplant can help stimulate uterine contractions when consumed in larger amounts…keep that in mind for when you’re at 40 weeks:)

Pineapple. Easy, tasty snack. Great for kids/toddlers if you have any of those around, and I find myself loving and craving this during pregnancy. Great news about pineapple–it’s an alkalanizing food, chock full of nutrients, and is actually known to be especially important and helpful for toning and strengthening the uterus! Because it contains an enzyme called Bromelain. Sounds like a pregnancy winner. I have a friend who swears by pineapple shakes every day for the last month of pregnancy–her uterus was so toned she gave birth to their baby at home before they could even make it out the door to the hospital…how’s that for a testimony?:) This also makes it a key postpartum/recovery fruit to have around as well, when the uterus needs more…toning.

Almond butter and dates, sprinkled with cinnamon. This is a sure-fire snack hitting alot of the common needs of 2nd and 3rd trimester–protein (almond butter), something slightly sweet that doesn’t spike blood sugar but gives energy (dates), they also help with keeping us regular, and the cinnamon on top is known for balancing blood sugar. Super satisfying…and you may have your little ones begging for them too. Dates can also help with labor effectiveness when the time comes–who doesn’t want that?

 

I don’t know about you–but my main cravings in the first 2 trimesters involve protein. Baby needs SO much of it every day, and if you’re under dietary limitations, or are dairy free (me!) that takes cheese, yogurt milk and lots of other high protein foods out of the equation. I have an awesome Calcium and magnesium supplement to cover my calcium needs…I’m also a semi-vegetarian, meaning I only eat meat when I crave it (lots of fish and lots of bone broth for mineral benefits)…so daily shakes in pregnancy really help me not only have great nutrition on the go (read–quick shake brought in the car to school pick up, or a before dinner snack to ward off hunger/nausea), but also to get me up to that desirable 75g of protein per day for mom and baby needs! A single shake has 20 grams of non-GMO, high quality plant protein (with 1g or less of sugar!) before adding in any additions like PB, milk, chia seeds, etc. Luckily, this baby loves shakes too, I crave them often and they keep me full at those odd times of day when perhaps you don’t want to be having other snacks (or late at night in place of ice-cream!).

Finally, these protein balls are more of the same: super protein packed, plus tons of healthy fats, and you can make them with different mix-ins to always keep things interesting. If you’re like me, the faster the snack is to grab, the better!

Cheers pregnant mommas, happy snacking! Share your favorites below, and we’ll keep right on hoarding our pickles, olives, and ice-cream. Just because we can. YOLO.