I’m finally in my second trimester and I am so happy! My nausea is gone and I’m feeling great and energetic! The smells around me don’t make me sick and I can 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 enjoying anything but grilled cheese sandwiches and pickles…crazy!

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

E3 Live: I’ve been taking this 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.

Easy breakfast in a hurry! The superfood smoothie:

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!

If you have any questions please contact me:

Kelly Maslen

416 912 0754

kelly@simplyhealthyfamily.com

Eating During Labour

Labour is hard work requiring vast amounts of energy. The energy used in labor is

equivalent to strenuous athletic activity with most women requiring between 700 and

1100 calories/hour. However, many hospitals have a policy of no eating, and

sometimes no drinking except water or ice chips, during labour. For many women this won’t

be a problem if they are having strong contractions since they are unlikely to want to eat. If

you are having labour started artificially (induction) though, or your labour is progressing

slowly this restriction can be unpleasant and may cause problems.

The womb is a muscle and, like any other, needs energy and oxygen to work efficiently. It

will contract during labour to help your cervix open and your baby to be born. Without energy

it can quickly become exhausted and contractions can slow down or stop. If you are not

drinking enough fluid you can also become dehydrated. This causes the levels of potassium

in your cells to rise, which can prevent the mechanism for muscle action to work. The

consequences of this can be an exhausted mother with contractions that space further apart or

may stop altogether. If you were in hospital it might be managed by inserting an epidural so

you could rest. You may also have drugs (oxytocic drugs such as pitocin) to

make contractions stronger. An alternative approach at this point could be to eat and drink if

you want to and relax as much as possible.

Building Healthy Mothers and Babies

A Guide to Nutrition in Pregnancy and Post Partum
It is not only how much a mother eats, but what she eats that is crucial to her baby’s development.  In order to get all the essential nutrients she needs, meals and snacks should contain a variety of foods from the following guide line.

Breakfast between 6am – 9am

•    8 ounces of hot water with ½ fresh  lemon

•    ¾ cup of granola with dried fruit with 8 ounces of 2% milk, rice, oat, almond, hemp or soy milk

•    1 medium fresh fruit such as apple, pear, banana, orange or 8 ounces of fresh fruit juice not from concentrate

•    2 slices of whole grain toast with 2 tablespoons of almond butter

Snack between 10am – 12pm

•    ½ cup of fresh  blueberries, ½ fresh strawberries

•    Cup of herbal tea, peppermint, rose hip, or rooibos

Lunch between 12pm – 2pm

•    Chicken salad with dried apricots and almonds (see recipes)

•    2 pieces of whole grain toast

•    ½ cup of a green salad

•    8 ounces of low fat yogurt with fresh fruit

Snack between 2pm – 4pm

•    2 healthy oatmeal cookies

•    V-8 juice or vegetable sticks

•    Cup of herbal tea

Dinner between 5pm – 8pm

•    Lentil and brown rice pilaf (see recipes)

•   1 small red papaya or 1/3 cup pineapple

•    1 cup of peppermint tea for digestion

Try to eliminate as much 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. Its 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 1200mg 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 (spirulena) are great sources of calcium.

Try eating a protein at every meal 50-60grams 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. Phsillium 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 ant-acids this could make the problem worse rather then 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 refine 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.