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Tag: pregnancy

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3rd Trimester! Things I’m loving these days.

“Pregnancy is a process, that invites you to surrender to the unseen force behind all life”

Well, it’s here–we’re in the homestretch. It happened fast, and now I know the final weeks may fly by even more. I’m really trying to enjoy all the moments, and live this pregnancy intentionally—so much about it has been a total gift, surprise, journey in trust, and I can’t even begin to tell you how my heart has been transforming. It’s the miracle that every time, love multiples. And stretches us, yes, beyond our comfort zones, but it’s there that we truly begin to live.

I’m journaling a lot, enjoying getting to know baby as he kicks his way into my life more and more each day 🙂 Taking time to slow down and be still and marvel at all of it…which pregnancy brings out of me (surprisingly enough!). The holidays are looming, but I know this year will be simpler and more cozy, combined with the nesting, and I’m just really pumped about what the next 12 weeks will bring, for me, and for all of us.

The fact that it’s my easiest pregnancy by far (so far) is helpful, but I also know that I have some practice in doing what’s needed to make sure baby and I are happy and healthy…and I wanted to share a few of my current favorites, knowing that many wonderful moms I know are due sometime right after me, in spring of 2019.

I hope this is a helpful roundup–and feel free to share with a pregnant friend if you think she’d like it.

As a mom of 4, one of the most important aspects of this time is maintaining my energy levels and using my energy on the right things! As any mom will tell you, we can get laser focused on nesting and a bunch of projects related to prepping for baby, and in this case, it’s been a lot of setting up my business structures and flow (and hopefully this space) to work well during my time focusing on baby, and that’s been an exciting and welcome endeavor. Thank goodness for my amazing husband, support crew, and team. And my kids, for putting up with my tidying impulses (neat freak is tied to hormones for me)…our home is feeling cozy, and we’re ready for a winter welcoming the next one into the mix.

People often ask me: so how do you stay so energized in pregnancy?

Answer…like most things in life, it’s not just any one thing. And having a life and balance that you love (in terms of work/life/family/rhythms etc) certainly helps in bringing that joy and energy to everyday.

Anyway, sharing a few things that I’m loving right now, and that are helping me stay strong, energized and happy as we enter the final stage of this beautiful thing called pregnancy.

Daily Habits

Some of you have seen my daily routines/morning flow videos and posts on IG-TV, and others haven’t. Some of the habits I decided to embrace this pregnancy and that have been serving me well:

*Decaf lifestyle…with the exception of this killer cinnamon tea that I’m linking below for you…MUST get. I’ve been trying to avoid full caffeine drinks, and that means decaf coffee, some lighter caffeinated tea, etc. But let me tell you, sleep is one of the most important things for feeling good and powering through a pregnancy (especially with other small kids around) so cutting the caffeine cycle can really help, as hard as it might feel. It won’t serve you that much in postpartum anyway, so now’s a good time to cut back. I instead drink and SWEAR by this super energizing tea, in pomegranate, often mixed with seltzer. It’s a powerful midday boost, with amino acids for brain power, and I’ve gotten other pregnant mommas hooked on it, they tell me it helps them so much. Cheers!!

*Daily stretching/yoga…aiming for 20 minutes in the morning, after tea and prayer time and toddler snuggles…but even 10 minutes helps my body and my mind so much. In the evening, I’ll aim for another 15 but often it’s just restorative stuff–whatever needs to be stretched, child’s pose, legs up the wall, pigeon pose and other ones that help counter-act the effects of the busy days. Maybe I’ll do another post with my favorites if there’s interest (comment if you’d like to see that);) If you’re new to pre-natal yoga, and want to start…I like these.

*Daily walks. I walk 2 miles per day about 4-5/week. The other days I am either hiking with the family (for weekend movement), or at the gym doing weights and treadmill or elliptical. Moving every day is not a luxury, it’s a necessity for pregnancy. I notice the difference in even just 1-2 days if I don’t do a long walk, I’m stiffer, more sore, everything feels tight, and there’s so many reasons to believe that walking and natural movement help us in staying strong and preparing for a wonderful delivery and recovery. In my experience coaching moms, the biggest things moms can do for their mindset, their confidence, stamina, and their ability to jump into a postpartum fitness routine, and even preventing some of the mood challenges of the 3rd trimester and postpartum (PPD), staying fit in pregnancy is of top priority. See more about my thoughts on running while pregnant here…and share your thoughts about your favorite types of workouts to do while pregnant! I also love barre for another low impact but high results pregnancy workout, and of course, plyometrics and yoga and other things, with the approval of your doctor.

*Every Mother. I LOVE the prepare program. 3 words, Mommas: There’s. An. App. (No excuses). She taught me how to move properly, preventing injury and healing a core strained from big babies, and with the help of my physical therapist, I’ve had an entirely different experience of core strength and posture and balance in this pregnancy than with my other ones…it’s been a game changer. So many women suffer from Diasistis Recti, and even moms who don’t may feel like their core will never feel balanced and strong in the same way again— and I believe that with this program, DR and core injury can be prevented the majority of the time from ever occurring (and we prefer prevention right?:)) And Leah’s recovery program is fantastic as well, so you’re ready to go with that as soon as you’re cleared after birth. I’m not affiliated with them in any way yet (I’m considering being a coach in future), this is just my fan review (and you can read my featured member story soon on their site).

Books I’m loving:

I needed this book. It’s like Ina May, but for Catholics. Just inspirational, wise, not over bearing or judgmental, just some helpful reflections to really enter the right state of mind for welcoming and appreciating labor for what it is. I have to say, wish I’d had it around to read with my first…but here it is and you can enjoy it too if it looks valuable.

AND, since I’m heading into sons, plural, I’m reading this one that my mom gave me…yay mom.

And I’m always reading something inspirational/non-fiction for my coaching life, so currently, finishing the year strong with my influencers book club with this one.

SO GOOD. What we read in the final trimester (and watch) can really affect us–so think about it, this may not be the moment to start that intense tear-jerker fiction series or to watch a bunch of intense movies/TV. Your brain and everything is being re-wired to be a protective, nurturing (and nurtured) space for babe. Understanding that has helped me immensely in the final weeks. Same goes for birth stories….maybe lots of folks will want to share their “horror stories” or “best ever birth” stories—honor your intuition and if you don’t think those will help you right now, politely explain so.

Styling the bump.

At this point, you’ve probably all seen how much I LOVE, live in, and rave about Blanqi. These support tanks and leggings came into my life in my 2nd pregnancy and were a game changer. The tanks work great styled under piece (at the time, it was office clothes, now it’s good ol’ maternity jeans). They allowed me to comfortably run and workout feeling support until 38 weeks pregnant with my Corinne…and I’ve used them ever since. This year,  #blanqigirls came out with a sport specific legging, and I’m obsessed. It’s designed with momma’s body and health in mind, compression in the lower legs/calves, more relaxed up above, a super sleek and supportive belly band, it’s just juicy, I wear it to the gym, on runs, daily walks, and just about everywhere else. It’s fun that I know the amazing mommas who started the brand too–they are super inspiring #bossbabes who’ve created a powerful brand–it’s awesome to support them while (literally) supporting our backs and bumps!

And Stitch Fix! Nothing like not wanting to go shopping while pregnant–but finding that every week, things fit differently and new stylish pieces are an absolute must, especially in the final trimester, to continue feeling good and enjoying rocking pregnancy 😉 You’re a posterboard for motherhood, and hopefully a joyful one at that, so might as well look the part! That’s my realization, after years of not wanting to buy new things for pregnancy, it’s just so good to have a few new pieces and things that fit well and are flattering. So, the way it works is, they send you a box, and you get to decide what to keep and what to send back. And believe me, the ease of having a personal stylist do it for you is welcome always, but especially appreciated in pregnancy and postpartum. Effortless, and very little risk. Check it out here with my referral code for $25 off your first box–do it. You won’t regret it 🙂  I’m wearing a reversible vest and maroon sweater from stitch in the top photo 😉

Note about final trimester–definitely shoe shop. Get some that are super comfy, supportive for arches, FLAT, natural if possible, TOMS are great, but shop a size up, just embracing the fact that for the moment, your feet might be running a bit bigger/wider. There is nothing worse than trying to squeeze pregnant feet into shoes that are our normal size. Nothing about us is normal right now…and it’s good to know that you’ll be back in those soon, but get something super helpful that you enjoy moving and walking in daily in the final weeks. For me, that’s TOMS, and this year, my super comfy fur lined boots that are a bit big on me, sized up for boot socks. My last pregnancy, I got some super stylish grey sneakers for the final trimester that I’ve ended up wearing SO much, in all seasons, and they were one of the best purchases from that time. Feeling good is not a luxury, it’s important right now.

Self-care things I’m enjoying:

Epsom salt/magnesium baths–2-3 times per week. These are SO good for our nervous system, balancing out hormones, promoting deep sleep and rest/recovery for aching muscles, and so much more. Our magnesium needs go through the roof in pregnancy, and while I also take a nightly Cal-Mag supplement that I swear by, this is another great way to absorb the magnesium in the skin. Make sure the bath isn’t too steamy, and enjoy with candles, tea, a good book, and some quiet time.

Belly rubs: In addition to pre-natal massage–which I LOVE, doing nightly belly rubs with a shea butter like this one (and supplementing vitamin E) can greatly reduce chances of stretch marks on the belly. I’m 3 for 3 with avoiding those (oh, and eating lots of avocados and nuts helps too!)–and hoping that I can keep it that way for a 4th 😉 Feels so good at the end of a long day, and as part of my yoga/stretching and night time rituals. Grab your shea butter spa cream here. It’s 100% clean guarantee, like the rest of our youth skincare line–no parabens or any of that icky stuff to worry about for you and baby–as part of your total non-toxic lifestyle upgrade. Or get your partner to do a full body massage with this stuff–you’ll be in heaven. The smell and texture is just perfect, my body/hands crave it in the winter.

Nightly legs up the wall/restorative yoga pose. This could very well change your late pregnancy (and a few of the tools below) if you decide to try it. I discovered it with my first, and it’s such a perfect combination of rest, and healing/restoring/undoing the day (literally, by removing the excess blood flow/fluid built up by days on our feet, running around). I do it most evenings, and that, combined with the mag baths, is the perfect transition from the busy-ness of the day, to the tranquility and peaceful state that I aim for in the evenings (when 2 out of the 3 at least are sleeping ;)) You just need a wall, and a comfy pillow to support your head/spine if needed. Enjoy, and feel the difference!

And…extra but oh-so-essential for a thriving pregnancy.

Physical Therapy for Pelvis/Back. I love Melissa, I’ve been going to her for years (how amazing that she’s located in my midwives’ office–talk about caring for moms holistically!), she makes me feel amazing and keeps me active at high levels in pregnancy and postpartum. Everyone needs to find themselves a good pelvic physical therapist (different from chiropractor, which are great, but less able to really work these areas that mommas need most).

Reflexology–this is my absolute treat evening (just had one tonight)–sneaking away to tea and reflexology with Pippa who’s become a dear friend over a year of caring for me–reflexology reminds us of just how deeply mind, body, and spirit are connected–when we begin healing one aspect, the other ones are healed as well…it’s an incredible thing, and awesome for reducing nausea in early and late pregnancy, prepping for a quick and smooth delivery, and much more. She also balanced my hormones very effectively in postpartum and to prepare/conceive this little guy–such an amazing lady–search around and find a true healer (acupuncture is also amazing, and I’ve loved that in past pregnancies).

Prenatal Massage (a sometimes splurge in the final weeks/months)…have you heard of myscofascial release? Well with my 3rd, I had some life changing massage experiences with Suzu, who’s trained to treat mommas, and boy is she good. She teaches us to do self-massage that’s healing for the uterus and all internal organs, helps so much in the final weeks and in prepping for birth. I imagine there’s someone great at this in your area…this could be a game changer for you too!

Caring for self deeply is caring for baby, as our thriving is intertwined in these final weeks. It’s a beautiful thing.

Nutrition Tools for 3rd Trimester/Home Stretch

You all know this is my jam. I’ve made a business and lifestyle out of health coaching, nutrition partnership and LOVE seeing mommas rock pregnancy, postpartum and all things family life with these tools. Here’s some of my favorites that I’m using/can’t imagine life without right now.

This tea. Well this tea is awesome, I’ll start drinking it daily around week 32, and it’s got red raspberry leaf, nettles, chamomile and rosehips. Great for toning the uterus and preparing for labor. I’ll also start EPO (Evening Primrose oil) around 34 weeks and go crazy with that for prepping cervix to soften and dilate.

Dates. You might have seen my recent post on pregnancy snacking, with a super yummy dates and almond butter combo, that’s to die for.  I’ll have a handful of dates every day for the final weeks; they are known for their properties of making labor easier—how they can prove this is fascinating and beyond my scope, but it’s been studied and seems to hold up. Pretty amazing, the power of nutrition when harnessed to our specific needs.

And, of course, you’ve heard me swear by the pre-natal strip (never too late to start taking it, if you feel this might be the moment)…the link here includes many testimonials from midwives (rave reviews) and other moms who’ve used it for super healthy pregnancies, deliveries and babies. I have always gotten complimented on my gorgeous placentas (abnormally huge and healthy, “textbook” I’ve been told)–with the 2 pregnancies I had using these supports. We all want the best we can do for our babies in the womb, and this little strip just might be it. Plus, the probiotic helps mommas so much (no acid reflux please), and it’s helped several of my anemic friends to resolve their iron deficiencies in pregnancy too!

This GLA complex is for hormonal balance. Helps me tremendously in the final weeks, when our hormones can send moods through the wringer, and balancing out appetite, nausea, etc. I also find that building it up in my system before birth is helpful and key for a smoother postpartum, with less mood swings, and no signs of PPD (which I had bouts of with my first, before I discovered this). It’s something every momma will want to have around for those days after birth.

Vitamin E. Miracle working for avoiding varicose veins, and keeping skin healthy supple and strong. Take it orally, it works wonders.

Alfalfa. This, plus the yoga pose mentioned earlier, are my 2 favorite antidotes to the inevitable 3rd trimester ankle swelling/bloating/water retention. Believe me, with alfalfa in your 3rd trimester, you can eliminate that discomfort almost completely (And staying hydrated of course!) and bonus that it helps with preparing for lactation, and a balanced and fantastic milk supply (think, no engorgement, no lack of milk, just balanced, has been my experience). If you do one thing differently in pregnancy–try this for your 3rd trimester…!

Pineapple—pineapple is known for toning the uterus/cervix and helping with a smooth labor and delivery. I adore snacking on it, so I’ll have lots of it in the coming weeks.

And of course, dark chocolate;) Continuing to eat intuitively, locally, colorfully and enjoying all the moments. This little guy has been so good to me, and I’m just about ready to meet him…after we enjoy our beautiful last holiday season as a family of 5!

Hugs to all the pregnant mommas reading this. You’re amazing and deserve to have a fantastic pregnancy experience. I’m here to support in anyway I can. Reach out!💋

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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.