Healthy Pregnancy

The key to feeling good is stable blood sugar levels. Truly. When you get that piece in check all else starts to fall into place: your energy levels soar, your mood stabilizes and your extra weight drops off. Maintaining stable blood sugar levels is essential for a healthy pregnancy without risk of gestational diabetes.

Blood sugar levels get out of control quickly when we exist on a diet that consists mostly of simple carbohydrates and sugar. Consider the consequences of a typical breakfast: a bagel and orange juice. Physiologically our blood sugar spikes notifying our body to release insulin. The insulin’s job is to bring our blood sugar back down. Often times, our blood sugar goes too low requiring our body to release cortisol, a stress hormone, to bring it back up to normal. When this pattern repeats itself continually, we develop what’s called “insulin resistance”. Our body is tired and insulin regulation no longer works well. Physiological feelings include: low energy, resistance to weight loss, “puffiness” and depression.

If we do not heed the body’s warnings, we may move into “metabolic syndrome” where our symptoms become measurable by Western medicine. Risks include a higher waist circumference, heart disease, high cholesterol and blood pressure among others. Metabolic syndrome precedes type 2 diabetes, once called adult onset diabetes but now most cases develop in children before the age of 19.

Ideally we want to reverse this entire process before it gets out of hand and leads to diabetes. Here are some steps you can take to increase your insulin sensitivity and manage your blood sugar levels:

1. Cut out simple and refined carbohydrates like white bread, flour, pasta and packaged, processed foods. Choose whole grains, fruits and vegetables as the staples of your diet

2. Avoid excessive sugar from candy, soda, concentrated fruit juices. Use agave nectar and xylitol as low glycemic alternatives

3. Eat protein, carbohydrate balanced meals and snacks regularly throughout the day.

4. Choose low glycemic foods with an index of 50 or less (white bread = 100)

4. To help you make the change, consider a cleanse to detoxify your body, break your sugar cravings, reset your insulin sensitivity and recalibrate your metabolism.

Crops are sprayed with pesticides and chemicals we would never never want in our bodies.  Animals are fed antibiotics and hormones to mass produce at rates that are unatural.  When we eat foods that aren’t organic, we ingest all of these chemicals and excess hormones and may experience hormonal imbalances. Hormonal imbalances comes in many forms from irregular periods to anovulation to early development in young pre-pubescent girls.

In fact, the “New Jersey Study” is revealing a strong connection between the early onset of a young girls first menstrual cycle and higher incidences of breast cancer. It appears that girls who get their first period before age 11 have three times the incidence of breast cancer. The physiological link between the early onset of menses and breast cancer is estrogen. It is believed that more exposure to estrogen equals a higher risk of breast cancer.

So what can we do to avoid excess levels of estrogen in our bodies?

1. Eat organic foods whenever possible- especially when consuming meats and dairy which may have foreign hormone. When eating non-organic fruits and veggies- create a solution: 2 parts water, 1 part vinegar with a teaspoon to remove excess pesticides. Many cities offer local organic food delivery that pride themselves on reasonable organic produce.

2. Avoid chemicals from packaging- A recent study finds packaging chemical may hinder fertility. Researchers are looking more closely at the perfluorinated chemicals PFOS and PFOA, found in food packaging (including pizza boxes and popcorn bags), pesticides, clothing, carpets and personal care products to determine whether PCF’s will officially be added as “risk factors” for infertility.

3. Eat cruciferous vegetables like brocolli and kale that contain “di-indolymethane (DIM), a compound that stimulates more efficient use of estrogen by increasing the metabolism of estradiol (one form of estrogen produced in the body). Excess estradiol is associated with breast pain, weight gain, breast and uterine cancer, moodiness and low libido.” (The Infertility Cure, 83). As an added bonus broccoli also contains high levels of vitamin A, vitamin C, sulfur, iron, and B vitamins

Not only are yams delicious and low glycemic, but some fertility experts claim that high yam consumption may be the reason why Igbo-Ora, a small farming community in Nigeria, has about five times the average incidence of twins. It is suspected that the phytoestrogens in yams cause multiple eggs to be released at a ovulation, creating a culture where families with multiple sets of twins are not unusual.

Yields: 1 medium sized pie
Cooking time: 30-40 minutes

1 ½ cup yams, cooked, peeled and pureed (approximately 4)
½ cup agave nectar
3 tablespoons molasses
½ cup almond, hemp, rice or goat milk
½ teaspoon vanilla
1 teaspoon cinnamon
1 teaspoon ground ginger
¼ teaspoon ground cloves

Combine yam puree with agave nectar, molasses and milk alternative. Fold in vanilla and spices. Pour into pie shell and bake at 375 degrees for 30-40 minutes.

Pie Shell

Yields: 1 pie shell
Cooking time: 10 minutes

2 cups brown rice flour
1 cup tapioca flour
½ cup olive oil
4 tablespoons cold water
¼ teaspoon sea salt

Combine dry ingredients with oil. Add water, creating crumbly texture. Press into pie shell and poke holes with fork. Bake for 10 minutes at 375 degrees before adding filling.

Source: Cooking for Fertility: Foods to Nourish Your Fertile Soul

So many of us are on the go and need ideas for simple, fast and nutritious meals. Many of my New York clients laugh as they tell me, to them recipe is a “bad” word. So I’ve learned to put together lists of foods that can just as easily be easily thrown together, ordered at a restaurant or delivered to your door by a fabulously healthy online food grocer. Hopefully you’ll find some delicious options and don’t forget to snack in between meals to keep you going!

Breakfast

Hot Cereal: Oatmeal, Quinoa or Brown Rice Cereal (Topping suggestions: flaxseed, walnuts, dark berries and a dollop of apple sauce)

Egg burrito (Scrambled eggs, Spelt tortilla, Avocado, Salsa)

Poached eggs on sprouted grain toast (use avocado instead of butter)

Soup (Miso, vegetable- cook with seaweed to enhance minerals)

Lunch & Dinner

Soups (Pre-made or Amy’s Organic Soups: www.amys.com)

Pizza (Amy’s organic has a rice crusted spinach pizza that is dairy-free)

Fish with Steamed veggies and brown rice

Leafy green salad with steak fish or chicken

Mexican bowl: layer brown rice with veggies, salsa, guacamole, and black beans; add your choice of meat or fish as desired.

Fish or chicken fajitas- use spelt, corn or brown rice tortillas, same toppings as above with non-dairy cheese

Turkey burgers with Sweet potato or yam “French fries”

Stir-Fries (brown rice with veggies add tofu, chicken or beef)

Pasta-brown rice, quinoa, spaghetti squash or spelt with tomato sauce and turkey meatballs

Is it possible that your man could be experiencing the same pregnancy symptoms as you? Late night cravings, morning sickness and a bloated belly during the first trimester? Feeling sorry for him? Probably not. But in fact, these symptoms are telltale signs of “couvade syndrome”, also called a sympathetic pregnancy where men experience similar physical symptoms to their pregnant wives.

I first heard about “couvade” syndrome in Oprah magazine, which brought the condition to my attention as a real medical phenomenon. The idea of men feeling “womb envy” is apparently not a new and relates to a medieval Basque custom where the father felt his wife’s labor pains, went to bed straight after the delivery and required the same treatment as his wife who just gave birth!

In some instances men experience a “phantom pregnancy” by growing a belly equivalent to 7 months of pregnancy. A study in Evolution and Human Behavior indicated that a variance in testosterone and prolactin may just be the culprit for these physiological changes. At the end of the day, it’s estimated that 1 in 4 of dad’s to be may experience at least one symptom. The good news is that you’ll be together in the experience and hopefully you’ll have a partner that will want to indulge your same cravings.

In the third trimester, follow the goals mapped out in the first two trimesters— add avoiding inversions to the list (because of potential falls). And, really make an effort not to hyperextend joints or to stretch them to their full ROM (range of motion). Be gentle if you are using free weights—make sure that you do not lift weights overhead or over your belly, simply to avoid the potential of dropping the weights on yourself. This may sound silly, but with your new center of gravity, loose joints, and other pregnancy changes, balance and strength become a real concern.

During this trimester, many moms report slowing down. Their bodies have made substantial changes, including increased hormones, higher caloric needs, and new sleeping habits and positions, to name a few. Also, their center of gravity is different, their frame is carrying substantially more weight, and they may have swelling in the lower legs, ankles, and feet. On top of all that, the joints are loose, and therefore stability is lessened; the body must learn to move differently than it did pre-pregnancy. These changes, and others in the body suggest taking a slower approach.

Exercise in the third trimester usually points to calm, relaxing practices. Many expecting moms like to focus on breathing and mental strength to prepare for labor and delivery. Some popular choices include walking, yoga, Pilates (however, not focusing on the abs), and swimming. Even though you may feel completely different from your usually energetic self, embrace this time. Enlist naps, walks, massage, time for reflection, and anything that lets you indulge, feel comfortable, and enjoy the miracle of which you are a part.

During the second trimester, a growing belly may mean you feel a bit topsy; your center of gravity is changing, and balance may be more challenging. Most mommies report increased energy during these three months—morning sickness is typically over, there is a fun energy around people exclaiming over your cute bump, and you are excited about the coming changes and blessings in your life.

In tandom with all the first trimester guidelines (keeping the heart rate below 140bpm, staying cool and hydrated, and keeping workouts succinct), now is the time to stop working out on your back— this position potentially cuts the blood flow to you and baby.   Pay more attention to limiting your range of motion in stretching and in workouts (to about 80% of your possible range of motion). A pregnant body has the hormone relaxin—the same hormone that loosens the joints and makes delivery easier. Because this hormone loosens the joints, it is easier to sustain injury during pregnancy. One common complaint is that the pubic symphysis (the midline cartilaginous joint where the hips connect) has split; this happens because the pelvic joint is loosened by relaxin, and then is torqued by a split-leg stretch or extreme wide-stance workout position. When the pubic symphysis separates, walking and moving become painful. One will see ladies in the third trimester waddle more, as this splitting apart of the pubic symphysis is more commonly seen in the 3rd trimester, but now is the time to establish good habits to avoid it.

First trimester workouts often reflect what the mommy has previously been doing in her workouts; in fact, they can be virtually the same. Some ladies report an increase in energy, and may find that they are suddenly tackling harder workouts before they actually realize they are pregnant. Other ladies end up with the infamous morning sickness—completely derailing them from their workouts.

Be aware that many pregnant ladies experience lightheadedness and/or a sensation of fainting in the first trimester—this is because blood is being diverted to their uterus. So, take precautions if you are doing inversions, standing up from a lying position, or are practicing balancing poses. Also, take time to do a gentle warm-up before your workout; this will help the body acclimate and will keep you aware of how your body is feeling for that particular day.

In the first trimester, it is important to assess how your body is feeling and to change your workouts and lifestyle accordingly. Map your health, nutrition, and fitness goals, and establish consistent sleep, nutrition, water, and exercise habits. Get in the habit of healthy routines now so the journey of your pregnancy will be easier and stress-free. Now is the time to stop participating in contact and extreme sports. It is also imperative that you stay cool and hydrated by drinking enough water, keeping your heart rate below 140 beats per minute and by limiting the length of your workouts (45 minutes to an hour is plenty of exercise!) Stop focusing on abdominal work (with the exception of Kegels—which are always helpful), and sometime during the first trimester you will stop doing exercises lying on your stomach (when these exercises become uncomfortable).

Once you have outlined your pregnancy goals (and okayed them with your doctor), stay within the following workout parameters:/p>

EXERCISE DON’TS During Pregnancy

• Don’t try to beat the system by taking short cuts (for example, never cut calorie intake or engage in intense fat burning exercises when pregnant)
• Respect that your body is different now; your workout routine may be different, too.
• Don’t risk high-impact sports or activities in which you could get hit, fall, or sustain abdominal injury
• Stay away from scuba diving or high altitude activities (above 6000 ft)
• Don’t exercise on your stomach when it becomes uncomfortable (around end of first trimester)
• Don’t do abdominal work
• Don’t exercise on your back after the 1st trimester—this position potentially decreases blood flow to you and your baby
• Don’t exert a full range of motion during stretching or workouts (aim for about 80% ROM (range of motion))
• Don’t split hips apart (splits, pigeon pose—avoid any position that will torque the hips)
• Don’t do inversions in the 3rd trimester (due to a different center of gravity and greater chance of falling)
• Don’t raise the heart rate over 140 BPM (beats per minute), and don’t exercise to the point of fatigue (diverts blood flow from your baby)
• Don’t become overheated (isn’t healthy for baby)

EXERCISE DO’S During Pregnancy

• Listen to your body
• Listen to your doctor
• Map out personal health goals (an example list would include: ample sleep, getting enough fat in the diet, getting plenty of water, consuming plenty of vitamins/minerals/veggies (nutrition to support your body and your baby’s growth), focusing on good posture, avoiding stretch marks, building relationships in a new way, and having a happy attitude…)
• DO get regular exercise. ACOG (American College of Gynecology) recommends women with normal pregnancies should get 30 minutes or more a day of moderate exercise on most (if not all) days (and moms who exercise tend to have shorter labors and are less likely to need labor and delivery interventions.)
• Keep up with your regular physical activity (as long as it is NON CONTACT/ NON EXTREME) as long as your body FEELS GOOD doing it.
• Start slow if you’re new to working out
• Stay cool / stay hydrated
• Use Moderation – KNOW when to STOP (contractions, chest pain, lack of breath, dizziness, light-headedness can all be serious signs)
• Taper off in the third trimester (usually brisk walks or swims coupled with stretching may be enough of a workout)
• Stretch often—see a specialist to aid in your posture if needs be
• Good shoes for healthy joints, good shoes are a workout essential– whether or not you’re expecting
• If you’re not exercising for health reasons, have peace knowing that you are doing what’s best for you and your baby
• And, remember to breath! (deeply, slowly—as if you’re sipping air through a straw)

Being pregnant doesn’t mean your exercise regime has to come to a screeching halt—it doesn’t even mean that it has to change—in fact, many mommies keep up their normal workout routines throughout much of their pregnancies. However, what does need to change for a pregnant workout is one’s focus and goals.

The goal during pregnancy is to be healthy and cultivate a healthy environment for a new life to develop and grow. (It is a VERY different time from the days when you were trying to fit into those size X jeans or look good in a swimsuit. But don’t worry—you’ll be back to those goals sooner than you think.) Just stay focused on your health and your baby’s health, and you will have a happy and fulfilling pregnancy.

Take a moment right now to jot down your own goals. (an example list would include: ample sleep, getting enough fat in the diet, getting plenty of water, consuming plenty of vitamins/minerals/veggies (nutrition to support your body and your baby’s growth), focusing on good posture, avoiding stretch marks, building relationships in a new way, and having a happy attitude…)

Setting goals that are pertinent to your pregnancy will help bring peace of mind and clarity; it will let you relax as you see your growing body change and add weight. Gaining weight is normal— it is HEALTHY. You want to see the numbers on the scale going up as Mother Nature works her magic. Trust that Mother Nature knows what she is doing.