Nov 20th, 2011 I posted part 1 of this series called Nutrition for Fertility and Pregnancy, Real Food for Mother and Baby .   I had the post written for weeks but for some reason it was saved under my drafts.  On Nov 20th I finally  published it.  Ironically, the reason I remember the exact date is because exactly one day later, I found out I was pregnant.

So, a little over 4 months later I am ready to write part 2 of this series… You’re Pregnant, Now What ?!?!  This post will focus mainly on the 1st and 2nd trimester.  Most of my information will still come from Nina’s book - Real Food for Mother and Baby .  I hope this information will be useful for any pregnant women out there, and I also hope it empowers any future moms to be.

One little request- Please refrain from posting comments about my pregnancy on facebook.  I have wanted to post part 2 of this series ever since I originally read this book.  There is so much valuable information in this book that I want to share… but I am not posting this to get a response on facebook, and would in fact enjoy keeping it more private just between the readers of this blog. Thanks.

Now  on to  the good stuff..

You’re a few weeks in to your pregnancy… feeling shocked, over the moon excited, wanting to tell everyone you know yet keeping it a secret because thats what you’re supposed to do, wanting to maybe eat some junk food because whats it matter now, OVERWHELMED !!

The range of symptoms in the first trimester is huge.  Some people feel perfectly fine, normal and happy.  Others feel breathless, nauseated, constipated and tired.  I don’t just mean tired either… I mean you feel like you have been drugged. Literally.  All of the above are normal.  And whether you feel great or exhausted does not determine if you are having a healthy child.

There are endless pregnancy books that claim to have all the information you will need.  I personally will not be reading all these books. Too much info stresses me out, and stress is the worst thing you can do to your body.  No need to freak yourself out over a lot of stuff you can’t control.

This simple chart from Nina’s book was perfect for me.  I wondered what would be going on at each phase of  pregnancy, and if certain foods would help more at certain times… this cleared it up.

1st Trimester - “Your baby’s parts – tiny liver,  spine, lungs,  & toes are all made of micronutrients called Vitamins”.

This means that for the first trimester you really don’t have to ” Eat for 2″ yet.  In fact, you hardly have to eat anything extra.  Some women find it hard to even continue eating for 1.  This is ok.  Just make the effort to eat healthy foods.  Don’t waste your energy eating foods with zero nutrition ( white flour, sugar, soda, etc.).  If you are finding it hard to make healthy food decisions, make sure you are taking “well-chosen” supplements.

2nd Trimester – “The development of your baby’s bone and structure are made up of calcium and protein - so eat plenty of both”.

Of course any western doctor will tell you to avoid all raw dairy.  Holistic homeopaths highly recommend raw dairy.  This is a personal decision.  I will not focus any of this post on raw dairy but if you have any questions about it, feel free to email me.

3rd Trimester – “Your baby’s brain is made of fish, so it’s important to eat plenty of seafood at the end”.

I love this simplified little chart.  Yes, it is overly simplified.  Yes, it provides the basic essentials.  Don’t forget it.

 THE FIRST TRIMESTER 

The first trimester can be a confusing time.  Immediately when I found out I was pregnant I said I am going to eat so freaking healthy ( I loaded up on kale, grass fed meats, fruits, sprouted grains, coconut oil) and I am going to exercise just the right amount ( a few long walks a week with 1-2 days of strength training to stay strong).  Well, about 6 weeks in I hit a wall, HARD !  How could I be so naive to think that just because I had been so healthy the last few years that I would just skip over the common side effects of pregnancy.  So what really happened was I tried to make the best choice as possible when it came to my eating, and I did not exercise for 6 weeks.  I would get out of breathe just talking to clients, so I knew exercise was not an option.  My day consisted of  eating immediately when I woke up to avoid serious nausea, work, come home eat lunch, long nap, back to work, go home, eat dinner, bed.  Repeat for the entire first trimester.  Not listening to my body was not an option.

Here are some interesting points on the first trimester from Nina in regard to Vitamins

• By 3 or 4 weeks the spinal cord has formed thanks to B vitamins
• At 6 weeks the baby has buds for arms and legs and the beginning of every major organ from heart to lungs
• Vitamin A is responsible for the fact that the body is symmetrical on the outside ( 2 arms, 2 legs) and asymmetrical on the inside ( one off-center heart)
• Taking Cod Liver Oil is associated with a higher birth rate
• If you are not hungry in the first trimester, that is ok !  As long as you are eating a little something the baby will be fine feeding on your fat stores.
• It is best if you are physically fit before you conceive.  Blood volume and red blood cells are 10-15% percent greater in pregnant women, meaning they adjust to pregnancy faster.
• Exercise during pregnancy helps the placenta grow faster which equals more blood, oxygen and nutrients get to the baby.
• 60-75% experience some nausea or vomiting.  Some even say its associated with healthier pregnancy ( sounds like a myth to me, but I was nauseous all the time so I’ll go with it)
• Mother and Baby must have iron right from the start.  Blood volume increases 50% during pregnancy ( that shocked the hell out of me the first time I read that).  Blood feeds the placenta and uterine lining.  Deficiency compromises fetal growth.   Personally I am not a fan of supplements although sometimes they are needed – GRASS FED BEEF FOR ME.  ( Nina actually goes on in her book to discuss how she disagrees with the iron testing and what it proves during pregnancy.  If you are pregnant or trying I really suggest you read it)

In the first trimester its all about finding what works for you. Do the best you can, and do NOT stress about it.  Stress will not help you or your baby.  If you feel you are not getting in enough vitamins and nutrients make sure you are taking supplements you trust and have researched a bit.  I love my doctor, but when it came to my supplements and planning my nutrition for pregnancy I trust no one more than Aubrey Thompson-  from Living Balance, and my Steps to Wellness Partner.

 THE SECOND TRIMESTER

The excitement of the bump starts to kick in, or maybe its just the excitement to get some energy back.  I won’t lie for me it was the start of getting some energy back.  Not the same energy I had pre-pregnancy but more than the first tri.  For some women the symptoms of the first tri carry on.  I’m sorry, it sucks.  Each and every person has it so different. The bump doesn’t look like a “pregnancy” bump to me yet. I more just feel like I put on a few pounds.  Its an awkward phase of… your clothes start to get a little tight, but you’re still to small for maternity clothes.  Lucky for me, lulu pants expand quite well and I can always just throw on  sweatshirt.

This is the time where you’re building the baby’s muscle and bone.  Most women tend to have an increased appetite at this point, so make the effort to eat plenty of protein and calcium

I recently started a new website with 2 other women who are very educated in Holistic Health.  The site is called Stepstowellnessnow.com . I find the need to mention it, because one of the most recent posts is titled Better Calcium Sources than Dairy and I think it is worth a read.  Whenever we hear that we need more calcium we instantly think of Dairy products.  The problem is, most dairy products are crap.  Check out this article for an easy to read table on other sources of calcium.  You will be surprised to see where a lot of it comes from.

Protein – You now know that you need lots of calcium and protein in the 2nd trimester.  You have to remember that you are pregnant now, and everything you put in your body will try to find its way towards your baby.  Make the effort to purchase, cook, and eat the highest quality of foods you can.  This means ORGANIC, HORMONE AND ANTIBIOTIC FREE, FREE RANGE, AND GRASS FED IF THAT ANIMAL WAS DESIGNED TO EAT GRASS.  All those toxic agents they give to animals is to fatten them up, and make them sick.  You and your baby deserve better than that.

Metabolic Typing-  If you’ve never tried metabolic typing this may be the best time.  Most women tend to shift to more of a Fast Oxidizer type when they are pregnant ( the ultimate protein type).  This means they feel their best when they eat higher purine proteins such as red meat, organ meats, or darker poultry.  Eating foods with a lower density can leave them feeling unsatisfied and constantly craving more.  If you feel you are unable to get your eating under control you may want to take the metabolic typing test to check.

Yes your appetite will increase but you want to be eating foods that are high in quality, and nourishing you and your baby.

*  Doctors recommend you gain between 25-35 lbs during pregnancy.  We all know some people who have gained this, and others who have gained up to 75lbs.  Every person is different, but every doctor will tell you the same thing.  You never eat to “diet” when you are pregnant, but it should not be your goal to eat everything in sight and to gain as much weight as possible either.

My personal plan so far has been to listen to my body.  I have definitely had cravings that I know are from pregnancy.  I have craved fruit and milk.  The reason I know these are from pregnancy is because the last time I actually drank milk I was maybe 10 years old, and I have not been a huge fruit eater for years.  After reading Nina’s book I think my body is just craving these items because this is what will help my baby at this time.

If it were ice cream and sugary crap that I were craving… I would not give in so easy.

Figure out which type of protein helps you feel your best and stick with it.  I try to get in protein with every main meal ( that includes breakfast).  A go- to breakfast for me that keeps me fueled for up to four hours has been – Ground grass-fed beef with 2 scrambled eggs, sauteed spinach, and avocado.  I scramble all together and take to work with me.  On the side I will have  sprouted grain bagel, or these amazing muffins I found at whole foods from the brand ” zen bakery”.  Whichever one I choose I top with butter, a lot of it .  You want to make sure you are eating healthy fats, especially saturated fats to help you absorb the calcium.

Exercise during the second trimester can vary for every woman.  Walking feels best, so thats what i do the most of.  I get out doors to walk as much as I can, and with the winter we’ve had, thats been pretty easy.  I am trying to incorporate small  amounts of strength training, but I can’t lie… I am struggling !!!  My body is shifting, stretching, and expanding.  My back is getting achy, and weight training does not seem to be something my body is wanting.  Have to keep reminding myself to LISTEN TO MY BODY !

Every pregnant woman will go on their own, unique, journey.  Its fun sharing tips, and experiences, but we are all so different.  Hopefully the basics from Nina’s book will give you a few essential nutrition tips to focus on.  Besides that just try the best you can to enjoy your experience