Breastfeeding and Pregnancy Superfoods

Four Superfoods In Pregnancy And BreastfeedingWhen I was in my second trimester, I was so happy! My nausea was gone and I felt energetic! The smells around me didn’t make me sick and I could enjoy a fresh from the garden green salad. It was very hard for me being a nutritionist and chef, loving food so much but not being able to enjoy anything but grilled cheese sandwiches and pickles…crazy!

I knew that I wasn’t getting the nutrition needed for my baby or me, so here are a list of pregnancy superfoods I consumed that made me feel better, more energetic and better able to tolerate nausea.

Four Breastfeeding and Pregnancy Superfoods

E3 Live: I’ve been taking blue green algae for years and its what helps me when I don’t get enough green veggies daily. It provides 64 easily absorbed vitamins, minerals and enzymes and has more biologically active chlorophyll than any known food. It is the most nutrient dense food known to mankind.

NutraSea: Is a pharmaceutical quality fish oil with a balanced EPA/DHA ratio making it an ideal supplement for optimal health and well-being.

Hemp Protein: Organic hemp is very environmentally friendly since it is grown without pesticides and herbicides. That is very good for not just the environment, but for your health as well. Organic hemp has the optimal balance of the Omega 3 and Omega 6 Essential Fatty Acids. It is also very rich in fiber, complete protein and branch chain amino acids.

Bee pollen: Is denser in protein than any source from animals. This can provide a much safer source of protein without the worry of high intakes of saturated fats.

Bee pollen is a concentrated source of the B vitamin complex – this provides energy. 

The vitamin B complex, along with vitamins A, C, D, E, selenium, lecithin and powerful phytochemicals (carotenoids and bioflavonoids) make bee pollen a potent source of antioxidants. 

The various therapeutic health benefits of bee pollen are believed to largely stem from the antioxidant and disease preventing/curing properties of bioflavonoids and carotenoids.

Always ensure that your health care practitioner is aware of the supplements that you are taking. If at any time things don’t feel right, discontinue consuming it.

Now for an easy, on the go breakfast recipe!

 The Superfood Smoothie Recipe

  • 2 cups of organic vanilla rice milk
  • 1 frozen banana
  • handful of blueberries
  • handful of strawberries
  • 1 teaspoon of E3Live
  • 1 teaspoon of NutraSea fish oil
  • 1 teaspoon of bee pollen
  • 2 tablespoons of hemp protein

Buzz it together in your blender and your good to go! Yum!

12 Foods to Avoid During Pregnancy

12 Foods To Avoid During PregnancyThere is always concern when you are pregnant to be sure to eat the right foods, and to know which foods to avoid during pregnancy.  The Public Health Agency of Canada recommends that pregnant women avoid certain foods because of either a high potential for disease-causing bacteria or potential risks to the fetus.

12 Foods To Avoid During Pregnancy

•    Raw fish such as clams, oysters, and sushi.  Avoid smoked fish that is kept in the fridge such as smoked salmon.
•    Undercooked/rare meat, poultry, and seafood
•    Non-dried deli meats including cold cuts, hot dogs, refrigerated pate, meat spreads and refrigerated smoked seafood and fish
•    Unpasteurized milk products and foods made from them such as raw milk cheese, particularly soft or semi-soft cheeses including Camembert and Brie.  All unpasteurized cheeses could possibly contain the Listeria bacteria. Listeria can cause listeriosis which may be harmful to your baby.
•    Raw or undercooked eggs, including foods made with raw eggs, such as Caesar salad dressing (however, storebought salad dressings are usually made with pasteurized egg and are fine to eat). Raw eggs can contain salmonella.
•    Unpasteurized juices, such as unpasteurized apple cider
•    Raw sprouts, especially alfalfa sprouts
•    Liver
•    Fresh caught fish, such as tuna, shark, swordfish, marlin, orange roughy which may contain unsafe levels of mercury.  Limit your intake to 150 grams once a month.  Canned white or albacore tuna also contains some mercury, so limit your consumption to 300 grams per week.
•    Caffeine – limit your consumption to 0-1 cup of coffee, tea or cola per day.  Caffeine has been linked to low birthweight and miscarriage.
•    Herbal tea, such as Chamomile tea, sage  tea, parsley tea, teas with aloe, coltsfoot, juniper berries, pennyroyal, buckthorn bark, comfrey, labrador tea, sassafras, duck roots, lobelia and senna leaves should be avoided during pregnancy.
•    Alcohol

Pregnancy nutrition for you and your Baby

Pregnancy Nutrition Tips For You and BabySix Pregnancy Nutrition Tips

Try to eliminate as many toxins from your food as possible such as caffeine, food additives and preservatives, artificial sweeteners such as aspartame and artificial flavors such as MSG and nitrates (a curing salt) added to prepared meat. Caffeine is a dehydrating, and leaches minerals from bones for digestion. It’s best to drink stimulating herbal teas such as peppermint and ginger, grain coffee’s such as dandelion root, and fresh juices for energy.

For calcium daily intake 1200 mg a day include organic milk, yogurt and cottage cheese if there is no allergy, fortified rice milk, oat, hemp, almond and soy milks are great in a smoothie or with cereal, or add to tea or have an 8-ounce glass. Tofu, almonds, tahini and green products such as greens plus, which has (spirulina) are great sources of calcium.

Try eating a protein at every meal 50-60 grams a day, such as organic meats and cheese, fish, beans, lentils, nuts, seeds.

Eat at least two servings of green leafy vegetables like spinach, broccoli, kale, swiss chard, sprouts, beet and collard greens this will also provide a substantial amount of vitamins and minerals.

Nausea – it may be triggered by changes in body hormone levels, slower digestion, low blood sugar and insufficient B vitamins. Try not to let your tummy go empty; eat more frequent small nourishing meals. Before getting out of bed in the morning, try eating a dry cracker or toast. Limit fats and refined sugars. Always carry a snack with you like a banana and increase your intake of B vitamins especially B 6.

Constipation – eat lots of whole grains, fresh and dried fruits, raw vegetables. Psyllium husks before bed with lots of water throughout the day or aloe vera juice in the morning. Hot water with lemon is excellent to start peristalsis in the morning.

Heartburn – is a form of indigestion an increase or decrease of gastric juices. If you are continuously taking antacids this could make the problem worse rather than improve, you can become dependant on them and they don’t help the root of the problem, they cause water retention and can destroy B vitamins. Try Eat slowly and not on the run, cut down on fats, fried foods, and refined sugars in cakes, and pastries these will only aggravate the problem. Try to avoid candy, pickles, vinegar, and spices. Eat small frequent meals.

Be kind to yourself and your baby. Eat the most wholesome foods you can while you’re pregnant. Develop cooking habits which preserve nutrients, such as steaming or eating as much raw as possible. Healthful food is one of the best investments you can make towards the future of your entire family.