Sick of Morning Sickness!

Nausea is probably the most famous and least favorite part of pregnancy. 

Many women experience morning sickness from around week 6 through week 12.  For some, it carries on to week 20 or beyond and is not always limited to a.m. hours.  I was blessed with 40 weeks of around the clock nausea during all four of my full term pregnancies.    While I LOVED being pregnant and growing life, I really struggled with this aspect.  It’s hard to embrace your pregnancy glow when it’s shadowed by clammy sweats. However, this is a normal part of a healthy pregnancy.  It is a sign that your hormones are kicking in to support your baby’s development.

For some, morning sickness leads them away from unhealthy choices. http://www.livescience.com/2531-morning-sickness-revealed.html

That worked for me on some levels.  Keep most fried foods far away from me!  Unless you’ve got corn chips.  Those are another story. 

For moms dealing with mild to moderate nausea, here are some natural remedies to consider:

Dietary Control:

• Small frequent, healthy meals- Avoid hunger!
• Adequate B vitamins.  I like these. 
• Fresh foods including fruits
• Salty starches (corn chips!)
• Adequate hydration- Drink before and after meals, but not during as this leads to poor digestion.
• Frozen slices of lemon to suck on.  Just slice and freeze in a single layer on a pan.  Transfer to a baggie once frozen and pull them out as needed. 
• Lavender Lemonade
• 2 Tbsp organic lavender (purchase lavender here)
• 1 cup organic sugar
• 1 cup organic lemon juice
• 2 two liters of soda water
• Recipe- Heat sugar and lavender in heavy saucepan over low heat.  Stir occasionally.  Once melted, remove from heat and allow to steep overnight in refrigerator.  Strain.  Add lemon juice.  Stir.  Add 2 two liters of soda water and ice to taste.

Herbal Support 

Before you ask for a prescription med, consider some of nature’s best resources.  Herbs!

• Digestion support tincture found here delivers potent dosages of anti-nausea herbs in a highly absorbable form
• Peppermint oil in the toilet to fight those nausea waves when you need it most!
• Cool compress soaked in peppermint decoction.  Purchase organic peppermint here.
• Decoction recipe: simply pour 1 cup of boiling water over 1 Tbsp herbs and let steep for several hours, preferably overnight.  Strain and store in refrigerator.  Use as needed.  Will keep 3-4 days. 

Acupressure- P6  (press top and bottom)

  

Healthy Habits:

• Adequate sleep
• Improve circulation by propping your feet.  Poor circulation causes us to feel faint which often precedes a wave of nausea
• Fresh air

Some things make it worse-

• First pregnancy
• Multiples
• Lack of sleep
• A history of motion sickness
• Stress

When is it a problem?

When nausea and vomiting are keeping you from meeting the dietary needs of yourself and your baby, you need to address this with your healthcare provider.  You might be dealing with hyperemesis gravidarum.   

Sources:

http://sogc.org/publications/nausea-and-vomiting-during-pregnancy/

Eating for Two: Great meal ideas for pregnancy

Photo credit: https://www.etsy.com/shop/GreySkiesBlue

I can't count the times I have heard a pregnant momma say "It's okay, I'm eating for two".  Then proceed to eat enough to feed a small family.

Pregnancy is not a time to ditch healthy eating habits, in fact it is a very good time to start some new ones.  Obesity during pregnancy carries severe risks to your health including high blood pressure, increased risk of diabetes, miscarriage, still-births, pre-eclampsia, larger babies and an increased risk of having a baby born by Cesarean section.

Your baby's health can also be affected.  Research shows that babies born to obese mothers are at a higher risk of premature death, attention deficit problems, and even lower IQ. 

Tam Fry from the National Obesity Forum says that women only need about an extra 200 calories a day in the last trimester.

Early pregnancy is the time to discuss with your health care provider how much weight gain is appropriate for you.  The guidelines for weight gain during pregnancy are issued by the Institute of Medicine (IOM) and the amount recommended will depend on your pre-pregnancy weight.

Eating healthy during pregnancy does not have to be boring or scary, it is a wonderful time to focus on your health and try some new foods.

Start your day with a breakfast that will hold you over for several hours.  

• A big pot of rolled oats topped with blueberries, flax or sunflower seeds, and honey that will last you several days and keep boiled eggs in the fridge for a quick addition. 
• Breakfast burrito with scrambled eggs or beans, cheese, some diced tomato and cilantro.

Some great staples to keep on hand for snacking are dried figs and apricots, almonds, fresh fruit, and teas like ginger for upset stomach and chamomile.

Around our house the snack of the day Naan bread that I saute in olive oil, apple slices, a great hard cheese like Irish cheddar, and some green olives.  Mmmmm!.

Lunch can be kept simple with a few ingredients or something that you prepare ahead of time.

• A whole grain wrap or sandwich bread with your choice of veggies and tuna or chicken salad and some baked sweet potato fries
• Tabbouleh! (I can literally eat an entire mixing bowl full of this delicious Middle Eastern salad!) Recipe is as follows:

Middle Eastern Tabbouleh

Ingredients

• 1 cup quinoa, rinsed well
• 1/2 teaspoon kosher salt plus more
• 2 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1/2 cup extra-virgin olive oil
• Freshly ground black pepper
• 1 large English hothouse cucumber
• 1 pint cherry tomatoes, halved
• 2/3 cup chopped flat-leaf parsley
• 1/2 cup chopped fresh mint
• 2 scallions, thinly sliced

Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.                                    

Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.                                    

Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.                               

Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

At dinner time you can focus on larger meals with a variety of ingredients.

• Vegetable soup and crusty bread
• Grilled salmon, baked sweet potatoes and a large leafy green salad with feta cheese and crutons.
• Asian vegetable stir-fry with cabbage and rice
• Caprese Pizza with balsamic glaze a mixed green salad

Just remember when you are shopping for ingredients and recipes to keep it fun and fresh.   There will be days when you feel like eating a huge bowl of ice cream and that is perfectly okay, you are not on a diet- you are just EATING FOR TWO!