Pregnancy Cravings During Fit Pregnancy Number Two

A 5k run in my first trimester fueled by pickles.

A 5k run in my first trimester fueled by pickles.

Before I even had a positive HPT (home pregnancy test), I was dreaming about New York bagels smothered in butter. The bagel craving has only happened to me once before, and it was when I was pregnant with Emma. My symptoms and cravings hit much earlier this pregnancy. Did your cravings happen earlier in your second pregnancy?

The worst part of this pregnancy so far, besides getting my blood drawn every 48 hours to check my hormone levels, is that I have no appetite for my “usual” foods. I have always suffered from a pretty strong sweet tooth. When I was pregnant with Emma, all I wanted was ice cream, candy, and sweets. Luckily, I found a lot of healthy options that would satisfy my craving.

However, this pregnancy is already MUCH different! I have felt more nauseous, and I only have an appetite for salty foods. Eggs are my new “go-to” breakfast, lunch, and dinner. I ate 5 dill pickles so far today, and they were delightful. I also had some tortilla chips with salsa. Usually, I could care less about chips and I don’t think I’ve ever eaten a whole dill pickle!

I am almost 100% positive that this baby is a boy! I feel soooooo much different than I did with Emma, and I just “know.” Were you that way with your pregnancies? I didn’t even brainstorm boy names with Emma because I knew she was a girl. I had even started picking out her nursery decorations before we went in for the anatomy ultrasound.

So, my big challenge right now is finding salty foods that are healthy! All of my usual foods are sweet, and I can hardly stand the thought of them right now. Bummer! Any good ideas for me?

How to Cure Morning Sickness

Thanks to Tonya Baise from choosinghealthandwellness.com for this expert advice on how to cure morning sickness. Tonya is a licensed dietician and a friend of mine. Follow Tonya on Twitter @tonyabaise for more tips and updates.

I have gotten a lot of questions from my pregnant clients about “how to cure morning sickness.” Often, severe morning sickness makes it hard to properly fuel for a workout, and therefore, workouts suffer in the first trimester of pregnancy.

I recently emailed a former client of mine who is now a licensed dietician to ask for advice on how to cure morning sickness. Here is her response:

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

“Morning sickness” is due to an increase in a hormone called HCG. Your body is craving more vitamins and nutrients than normal and these particular vitamins are necessary and can help stop some of the sickness that you may be feeling. Vitamins B6 and B12, folic acid, iron and the need for zinc increases. Supplements of these usually stop even the worst cases of pregnancy sickness. Eating small, frequent amounts of fruit or complex carbohydrates like nuts, seeds, or whole grains can help too. With the supplements, I would recommend you get 400 mcg of folic acid, 20 mcg of vitamin B12, 50 mg of vitamin B6, 15 mg of zinc, 300 mg of calcium, 200 mg of magnesium, and 12 mg of iron.

Also, very important to pregnancy are essential fats, especially the omega-3 fat DHA, and choline. Research has shown that getting a good supply of choline during pregnancy helps restructure a baby’s developing brain for improved performance as well as improve memory for mommy. To boost your levels, eat lots of eggs and sprinkle with lecithin granules (you can get these at the health food store on Fairfield Rd) on your cereal every morning. It would also be well worth supplementing your diet with essential omega-3 and omega-6 fats GLA, EPA, and DHA as well as eating some fish, if you can stomach it.

Another little tip that might help to cure morning sickness: Zinc boosts smooth elastic skin helping you fight off any stretch marks!! Foods high in zinc are nuts, fish, peas, and egg yolk. Also, make sure you are getting a good supply of Vitamins C and E. Cravings are usually a sign of mineral deficiencies, so if a mother to be boosts levels of zinc, for example, cravings usually disappear.

I hope that advice from Tonya helps you on your quest of finding out how to cure morning sickness. I know how frustrating it can be when you are exhausted and nauseous! Keep working to cure your morning sickness by supplementing your diet, and I promise, workouts will help “cure” some of your other nasty pregnancy symptoms.

Healthy banana bread recipe

Healthy Banana Bread Recipe

I am thrilled about this featured fit mom post written by Ali, certified nutrition and wellness consultant. Ali is a former elementary teacher and current group fitness instructor, personal trainer, and healthy personal chef. Read more about Ali and subscribe to her blog updates. You can also follow Ali on Twitter for healthy recipe ideas.

Healthy banana bread recipe

Healthy banana bread recipe that the kids will love.

Do you have some extra bananas that are brown and need to be pitched soon? Or do you have 2 cups of spinach left in your Costco sized container that you are ready to get rid of your fridge? Or maybe you need a way to get your kids to eat green veggies? Or do you need to come up with a dish to take to a kid’s party? Or are you looking for a fabulous vegan banana bread recipe? Or maybe you just need a reason to bake something?

What ever you need, this banana bread will take care of it. You can call it Shrek bread, or Monster bread or St.Patrick’s Day Lucky Leprechaun bread. You could call it Hulk bread or Slime bread. You can call it anything because you kids will love it.

Other good news for those who prefer, it’s vegan. No eggs. No milk. No butter.

daughter helping with healthy banana bread recipe

Ali’s 2 year old daughter, Anna, helping make the healthy banana bread.

Ingredients (1 loaf)

  • 1/2 cup brown sugar (loosely packed)
  • 1/4 cup coconut oil
  • 2/3 c. almond milk
  • 1.5 c. spinach
  • 3-4 ripe bananas, mashed
  • 2 T. chia seeds
  • 1 teaspoon vanilla
  • 2 cups Trader Joe’s mulitgrain baking mix

Instructions

  1. Blend spinach and almond milk in a blender.
  2. Add sugar, coconut oil, bananas, chia seeds and vanilla.
  3. Stir to combine until mixed.
  4. Add in baking mix and mix together.
  5. Bake in a greased loaf pan at 350 for 40-50 minutes.
  6. Serve!

Pay Attention to Your Nutritional Needs, and to Your Child’s Nutritional Needs

It is very important to be aware of our nutritional needs during pregnancy and while raising a child. However, it is also important to keep our child’s nutritional needs as a top priority as well.

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

“Risk of cardiovascular disease increases substantially for those whose birth weight was low.” — Professor David Barker at the Medical Research in Southampton, England tells us.

What we need to keep in mind is some food that may be “healthy” for you could cause allergic symptoms in someone else. It is very important to listen to our bodies and see what food makes us feel vibrant and full of energy rather than lethargic and weighed down, and observe the same in our children.

Common symptoms related to food sensitivities, allergies, or poor diet include: anxiety, arthritis, asthma, attention-deficit disorder, bed-wetting, bloating, bronchitis, Celiac disease, chronic fatigue syndrome, colitis, Crohn’s disease, depression, diarrhea, ear infections, eczema, hay fever, headaches, IBS, insonmia, learning disorders, and weight gain.

Here are tips to help you work with your body’s needs and to observe negative food related symptoms in your child:

  1. Notice which foods or meals you feel energized and healthy, or lethargic and unhealthy. Look for the common foods that might cause negative symptoms. Eliminate them for two weeks, then see how you feel.
  2. Just because others in your family can tolerate a certain food does not mean you or your child can as well.
  3. Assess your own nutritional needs and supplement the recommended nutrients until you are feeling healthy, full of energy, and symptom free.
  4. Find out what lifestyle works best for you and adjust your life accordingly.
  5. If you have a family history of particular health problems, keep a close eye on the issues of concern and adjust your nutrition accordingly.
  6. Listen to your body. It will tell you more than the experts will!
  7. Seek the advice of a holistic practioners that does testing for allergies and sensitivites in your area. They can detect a sensitivity often before an allopathic medical doctor can through a typical blood test.

Wishing you Health and Wellness,

Tonya Baise

Pre-Pregnancy and Pregnancy Diet Plan: Eating for Two

Is it important to alter your diet during preconception planning or when you are pregnant? Is coffee or other forms of caffeine dangerous? Should you stop eating feta cheese? Is fish going to cause birth defects? Does eating for two mean you need to double your food intake?

Is it OK to drink coffee during pregnancy as part of a pregnancy diet?

Is it OK to drink coffee during pregnancy?

When I found out I was pregnant, I immediately began researching the amount of nutrients that my body needed to make a baby 🙂 Unfortunately, there are a lot of myths regarding what foods are safe or dangerous, and how many “extra” calories need to be consumed during pregnancy. My doctor recommended the following:

  • Prenatal vitamins with essential fatty acids for preconception planning and during pregnancy
  • Avoid raw and uncooked meats during pregnancy
  • Avoid eating shark, tilefish, swordfish, king mackerel, tuna fillets/steaks, and canned albacore tuna
  • Limit caffeine intake to no more than 2 eight-ounce servings daily for preconception planning and pregnancy
  • There is NO safe level of alcohol use in pregnancy
  • A normal pregnancy requires only a very modest increase in daily calories (about 300 calories)

During my pregnancy with Emma, I logged my food intake on www.caloriecount.com. This helped me know if I was getting the proper amount of nutrients and calories every day. I actually did not take prenatal vitamins. Instead, I took Juice Plus (fruit and veggie nutrients in a capsule) in addition to folic acid. I still drank my cup of coffee every morning at work, and I occasionally ate fish. I remember getting glares from other pregnant or non-pregnant women who thought I was endangering my baby by drinking coffee, etc. However, I trust my doctor and I always did my own research to see what new articles or research was being published regarding a pregnancy diet plan.

Whether you are pregnant now or TTC, it is important to eat right! It is wrong to use your pregnancy as an excuse to each nachos and cheese all day. Your body needs proper nutrition to make a baby! Eating well during pregnancy will increase your energy level, help to stabilize your mood, reduce nausea and constipation, prevent excess weight gain, prevent water retention, and help you recover faster after labor and delivery.

Read this article from MSN Health if you are in preconception planning 0r looking for tips on a pregnancy diet. As always, contact me with any questions or comments. Best wishes!

How to Prevent Water Retention During Pregnancy

How can you prevent or reduce water retention during pregnancy? Preventing water retention during pregnancy was a big concern for me throughout my pregnancy. Is is possible to prevent water retention, or is it inevitable to experience swollen hands, ankles, face, etc? The answer — it is absolutely possible to prevent water retention during pregnancy, but like anything else, it takes commitment and hard work. Here are some pointers to help prevent or reduce your pregnancy (or non pregnancy) water retention. I followed these tips and did not exeprience any noticeable water retention or a swollen face and ankles.

■ Exercise, exercise, exercise! This seems like a no brainer! Exercise helps increase circulation which prevents or relieves water retention and fluid build up. I would recommend that every pregnant or non pregnant woman get at least 60-90 minutes of cardio (walking, jogging, swimming, etc) every day!

Pregnacy Exercises: Fit Pregnancy Total Body Workout DVD

Introducing my Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD. If you are looking for a prenatal workout to do through all three trimesters of pregnancy, during your pre-pregnancy fitness plan, and for post-delivery recovery, look no further.

For a very limited time, I am accepting pre-orders for the Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD with an added incentive of no shipping and handling fees!

■ Prevent water retention during pregnancy by drinking more water! Sound wierd? The recommendation is at least 8-10 glasses of water per day. Drinking more water helps to dilute the toxins in your body. A lot of my clients prefer not to drink as much the day before a weigh in – this is a bad idea and will cause the opposite effect. Your body will start to store up/retain water if you do not hydrate enough (because it goes into survival mode). How do you know if you are drinking enough? Your pee will be clear.

■ Eat a low-sodium diet to prevent water retention during pregnancy. Believe it or not, this is a controversial tip. Why? Because many argue that our bodies need sodium, and a low-sodium diet will not help in preventing water retention. Let me clear up the confusion. Our bodies DO need sodium, but a small very small amount. It’s almost impossible not to get enough sodium – however, in the rare instance that someone does not intake enough sodium, their bodies will start to retain water for survival. The adequate amount of sodium is between 250 and 500 mg/day. I usually hit that around lunch time I have to be very conscious about how much processed foods I eat to prevent from going above the tolerable upper intake level (2300 mg). Cutting out excess sodium means much more than not adding salt to your veggies. It means being intentional about consuming more raw fruits and veggies, whole grains, fiber dense foods, etc, and less packaged, prepared meals and snacks. Log your food intake on caloriecount.com if you are curious as to how much sodium you have in your diet. You’ll be shocked!

■ Eat more potassium dense foods to prevent or reduce water retention during pregnancy. As mentioned above, most of us get far more sodium that we need in our diets…in the same way, most of us get far LESS potassium that we need in our diets. In fact, I have logged on caloriecount.com for months, and NEVER hit the recommended daily amount of pottasium – not even once – and not even close. The RDA for potassium is 4700 mg per day. I usually get about half of that. And believe me, I eat lot of bananas! Potassium helps prevent your body from storing water, so educate yourself about foods that contain high levels of potassium.

These tips will help you on your journey to prevent water retention during pregnancy (or even if you’re not pregnant). And yes, it is possible to reduce or prevent water retention and fluid buildup even in the third trimester of pregnancy! Exercise, eat low sodim foods, and drink lots of water, and potassium dense foods. Best wishes.

The Power of Protein in Our Diets

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

We’ve all heard of the popular “high protein/low carb” diets including Adkins, Southbeach, Slow Carb Diet, etc. Sometimes it can be overwhelming to figure out which diet or philosophy is best or how much protein we REALLY need for our bodies! The positive side about many of these diets and philosophies is that they recognize that simple carbs (and even some complex carbs) will cause weight gain if not eaten in moderation. However, these high protein diets seem to miss the point about why our bodies really need protein, and how to eat both protein and complex carbs in moderation.

Protein is made up of 25 amino acids — the building blocks of the body. Amino acids are essential for growth, to repair body tissue, to make hormones, enzymes, antibodies, and help move substances around the body. But how much protein is enough protein? I would recommend 10-20% of your total calorie intake, or 35-40 grams of protein a day (unless pregnant, recovering from surgery, or doing large amounts of exercise…then you would need more) for the average adult. Too much protein is hard work on the kidneys.

The best protein sources would include: eggs, quinoa, soybeans, meat, fish, beans, and lentils.

Power of ProteinWhen considering meat, choose lean cuts. Try to buy meat that does not include antibiotics, growth hormones, and pesticide dips. Their are many organic meat farmers in most parts of the country as well as brands now offered in grocery stores (like Kroger, Health Foods Unlimited, and Trader Joe’s). One of the best sources of protein is fish. I would recommend wild Pacific salmon, Atlantic salmon, sardines (limiting to a few times a month tuna and swordfish because of the potential for mercury toxins in their systems). Fish is also high in essential fats which is a must in a healthy diet.

Try to get most of your protein through “seed” vegetable sources and beans, lentils, quinua and soy.

Wishing you Health and Wellness,

Tonya Baise

Logging Food and Losing Weight!

Kara is a fit mom and a friend of mine. She successfully lost the last few pounds of “baby weight” after logging her food intake. Read her story below.

Kara Gibbs, fit pregnancy and parenting

Kara Gibbs, fit mom.

“I eat healthy. I exercise 6x a week for an hour of cardio and also strength train. WHY AM I MAINTAINING AND NOT LOSING?”

I said this for over a year. My diet consisted of fruit, vegetables, lean chicken and fish. I don’t eat sugar unless it is in my fruit. I stay away from the evil “white stuff” — potatoe, rice, white and whole wheat bread. I try to keep a low glycemic food intake. I drink only water or unsweetened almond milk. What gives?

Well, it was simple math. Eat too many calories and don’t burn enough while exercising then you won’t see changes.

A few people had recommended counting calories, but I was certain THAT was not my problem. I thought eating healthy was enough. Well, we all know that eating too much, of even good things, isn’t “good.”

I had not weighed myself in over a year. In March, I had a doctor’s appointment. They posted my weight to the print out that I took home. UGH! That was all I needed. At first, I HATED logging in my food, but after a while I could eye ball things and know. 3 months later and I am My pre-pregnancy weight! I lost the flab around my middle (not all though because of my c-section), have had SEVERAL comments on my toned arms, and just don’t feel as flabby. I didn’t even change my exercise habits! I stopped counting calories over 1.5 months ago and have maintained the weight, too. 🙂

The nice thing about calorie counting sites is the ability to input your current weight and how long you want to lose your desired weight and it will calculate your calorie intake for each day. VIOLA!!

Happy Eating!!! 🙂 Oh, and in time for swimsuit season, too!!

If you are interested in logging your food, try caloriecount.com

Tonya’s Top 10 Diet Tips

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

As the obesity rate in America is on the incline and for the first time in history, our children’s expected lifespan will be less than ours, more and more people are becoming aware of the importance of our diet. The Surgeon General’s report on health states, “What we eat may affect our risk for several of the leading causes of death for Americans, notably, degenerative diseases such as atherosclerosis, heart disease, stroke, diabetes, and some types of cancer. These disorders, together, now account for more than two-thirds of all deaths in the United States.” That may sound discouraging, but know that YOU can make a difference and change that statistic for you and your family!

About a century ago, Americans ate food that was much more “clean”. There were not as many preservatives and pesticides applied to our fruit and veggie crops. We ate less processed food and much less refined flour. Now we start the day off with chemically laden coffee and sugary doughnuts for breakfast. We also eat out at fast food restaurants more than most did 30 years ago, filling our bellies with nutrient starved “food” lacking natural rich foods such as fruits and veggies, beans and lentils, and of course we find ourselves attempting to quench our thirst with our supersized sodas (the #1 culprit of our sugar obsession).

So, where do we start if we want to change the statistics? Here are my top 10 diet tips to help you find your way to optimum health this summer!

  1. Eat a tbs. per day of ground seeds (like flax) or 1 tbs. of cold pressed seed oil.
  2. Eat 2 servings of beans, lentils, quinoa, soy or “seed” vegetables a day.
  3. Eat 2-3 pieces of fresh fruit a day such as apples, pears, bananas, berries, melon, or citrus fruit.
  4. Eat 1-2 servings a day of whole grains such as basmati rice, millet, rye, oats, corn, quinoa or whole grain breads, or pasta.
  5. Eat 3-4 servings per day of dark green, leafy, and root veggies such as watercress, carrots, sweet potatoes, broccoli, spinach, green beans, peas, and peppers.
  6. Drink 6-8 glasses of filtered water, diluted juices or herbal or fruit teas a day.
  7. Eat whole, organic, raw food as often as you can.
  8. Avoid fried, burnt, or browned food, hydrogenated fat, and excess animal fat.
  9. Avoid sugar and refined or processed food with chemical additives, and minimize your intake of alcohol, coffee, and tea. Limiting yourself to one a day of any of these.
  10. Supplement a high-strength multivitamin and mineral, 1,000 mg of vitamin C, and essential omega-3 and omega-6 fats every day.

It’s easy to get overwhelmed and just want to forget it all. So, don’t be hard on yourself. Start slow … take one thing a week or month or however long you need to make it a habit and watch the changes take place! Hoping you choose health and wellness, Tonya Baise.

Gluten Free Made Simple

Follow me on Pinterest for some gluten free recipe ideas!

Follow me on Pinterest for some gluten free recipe ideas!

My doctor confirmed this week that I have a sensitivity/allergy to wheat. It appears that pregnancy triggered the allergy (thanks Emma). In the past several months, there were days when I felt extremely bloated, had intense intestinal pain, and was practically doubled over while training clients in the gym. I thought that I must be having too much fiber from fruits and vegetables.

However, the problem became more frequent when I stopped eating desserts for Lent to support one of my gym clients who was doing the same. Because I wasn’t eating any sugary products, I replaced sweets with crackers and hummus, cereal, etc. The worst intestinal pain that I experienced was on a Friday night when I had eaten 2 servings of mini wheats earlier in the day and had a 6 inch Subway sandwich for lunch. By the time I got to the gym, my stomach felt like someone was stabbing it with daggers and twisting them in my intestines. I was doubled over in pain the entire time I was training clients. I looked back at my food log, and realized that there was a common theme … an increase in wheat on the days that I was feeling sick. So … I went to my doctor who confirmed a wheat allergy.

And that is why I am now eating gluten free! Ever since I removed wheat from my diet, I have felt awesome! I haven’t had one day of abdominal pain or bloating, my energy level (and mood) is up, and I will never go back! Here is an example of a wheat free day.

This particular day was around 1300 cals (no workout that day), and I had the proper amount of carbs, protein, fiber, sodium, fats, iron, cholesterol, and vitamins A & C I was a little low on calcium and potassium though. I plan to take a fairly simple approach – lots of fruits, veggies, whole grains, and lean meat. I bought a few gluten free cereals that get an “A” on calorie count (Honey Nut Chex) and purchased a few protein bars as well to get me through the afternoon at work. There are so many gluten free products out there, I think it will be a fairly easy transition! I certainly don’t feel deprived at all because my favorite foods are still good to go.

Breakfast:

  • Honey Nut Chex: 200 cals
  • Skim milk: 43 cals
  • Banana: 100 cals
Mid-morning snack:
  • Chocolate Brownie Cliff Bar: 240 cals. This can have “traces of wheat” but not enough to affect my tummy 🙂

Lunch:

  • Chicken breast: 116 cals
  • Brown rice:  100 cals

Mid-Afternoon snack:

  • Apple: 100 cals
  • Carb master yogurt: 80 cals
Dinner:
  • Organic spinach: 15 cals
  • Mushrooms: 15 cals
  • Walnuts: 48 cals
  • Lighten Up Vinegarette – Cranberry Walnut: 70 cals
  • Raspberries: 25 cals
  • Green beans: 45 cals
  • Carrots: 30 cals
Evening snack:
  • Frozen blueberries and yogurt: 100 cals

Total: Approx 1300 cals. Below you can see the nutrient breakdown

240 g
62 g
30 g
5.5 g
65 mg
1,115 mg
31 g
11,297+ IU
161 mg
574 mg
20 mg 
2,523 mg