Eating Paleo while Pregnant

Paleo diet while Pregnant

Being pregnant is such a special time in your life, but between cravings and morning sickness, eating healthy may not be easy, especially if you are considering becoming or continuing a Paleo friendly diet. So many people are going Paleo these days for health reasons, especially to help limit processed foods, but is being Paleo while preggers posing a dilemma? ? Jackie Tane, dietitian and co-founder of Skinny Soiree, is here to give Paleo Friendly (“PF”) Preggers Tips to ensure you and your baby get the proper nutrients needed for a healthy pregnancy!

So first off, what is the Paleo diet? In a nutshell, the Paleo diet, also called the “Caveman” diet, which centers around the idea that if cavemen didn’t eat it then we shouldn’t either. Basically, Paleo approved foods are those that can be hunted, fished or gathered, including: meat, fish, shellfish, poultry, eggs, veggies, and fruits. Off-limit foods include: grains, dairy, beans, and sugar (Don’t worry, there are still ways to satisfy your sweet tooth!). Why? Proponents attribute the rise of obesity and other illnesses (ie: heart disease and diabetes) to the agricultural revolution and the addition of grains, legumes and dairy to the human diet. While there are most likely other factors involved, the Paleo diet certainly promotes lots of fruits, veggies and lean protein. Carbohydrates are not eliminated, but consumed in non-processed forms, such as fruits and root vegetables. 

On to how Jackie recommends you make this work for you… Jackie writes….

By far the most common food aversion women experience during pregnancy is to meat and green leafy vegetables – both of which contain super important nutrients needed during pregnancy. While the suggestions provided may help you boost your intake of these foods and nutrients that come along with them, keep in mind that you only need 300 extra calories during pregnancy (the equivalent of 24 almonds and 2 Tbsp of chia seed) – not an intimidating amount of food to get down! And remember, your body actually produces hormones that make it easier to acquire and store nutrients during pregnancy so just relax and do your best.

A Breakdown of nutrients you and your baby need with Paleo-friendly solutions:

Calcium aka “the structural” nutrient 

  • Calcium is big time important for you and your baby’s bones and teeth, nerve conduction, muscle contraction, blood clotting, production of energy, and immunity. 
  • Preggers Requirements = 1,000 mg/day
  • PF sources: Almonds (24) = 80 mg calcium, Chia Seed (2 Tbsp) = 179mg calcium
  • Tip: Cereals and starches tend to be best tolerated when experiencing morning sickness. Add ground chia seed and swap the walnuts for almonds in this Paleo friendly recipe for Apple Cinnamon Hot Cereal

Fiber aka “the filling” nutrient

  • Fiber is SO necessary in keeping your energy levels up, and reducing the risk factors for gestational diabetes and constipation.
  • Preggers Recommendations = 30 grams/day
  • PF sources: Avocado (1 cup) = 10g fiber, Raspberries (1 cup) = 8g fiber
  • Tip: Frozen Berries help curb nausea from morning sickness.

Folate/ Folic acid aka “the pregnancy” vitamin

  • Folic acid is serious business. Low levels of folate are linked to birth defects, so any woman who is pregnant – or might become pregnant – MUST get enough folate every day.
  • Preggers Recommendations = 800 mcg/day (Ideally start taking pre-natal vitamin 3 months before conception to help ensure folic acid requirements.)
  • PF sources: Cauliflower (1 cup) = 57mcg folate, Spinach (1 cup) = 114mcg folic acid
  • Tip: Since starches are better tolerated than leafy greens, try pureeing cauliflower and adding it to mashed potatoes. Or, if tolerated, add frozen spinach to fruit smoothies – you can’t even taste it!

Iron aka “the oxygen carrier”

  • Since during pregnancy your blood volume expands to help your baby make his or her entire blood supply — iron needs double! 
  • Preggers Requirements = 27 milligrams/day
  • PF sources: Pumpkin seeds/Pepitas (1oz) = 4.2mg iron, Cocoa Powder (1/4 cup) = 7.2mg iron
  • Tip: Try this chocolate avocado pudding recipe for lots of fiber and iron! It’s also a great swap if you’re craving ice cream. 

Protein aka “the power” nutrient

  • Protein is the building blocks of your body’s cells, as well as, your baby’s!
  • Preggers Requirements = about 70 grams/day (Aim for that amount as an average over the course of a few days or a week if you can’t meet it in one day)
  • PF sources: Chicken (3oz) = 21g protein – preferably organic, Jay Rob Unflavored Egg White Protein Powder (1 scoop) = 25g protein
  • Tip: If you aren’t tolerating meat well, try mixing the Unflavored Jay Robb Egg White Powder into PF smoothies or hot cereals.

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Pregnancy Safe Exercises

Yoga while pregnant // FashionableHostess.com

Guest Nutritionist Post by Casey Simmons {Bio Below}:

“Hi Ladies! I know we all wish we could look as healthy and beautiful as the Fashionable Hostess with her adorable belly so I’m going to share the most pregnancy safe exercises with you to help you get that fabulous glow she gives off so well!

Maybe you’re used to being active, maybe you’re not, but when those extra baby pounds are showing, you want to make sure to keep yourself and that bundle of joy in there as healthy as possible. Not only will exercise help you lose those pounds quicker post-pregnancy, but it will boost your mood, improve your sleep, and reduce the pregnancy aches and pains. By strengthening muscles and building your endurance it will also make childbirth easier. The ideal workout gets your heart pumping, keeps you feeling limber and loose, manages weight gain, and prepares your muscles without causing too much physical stress or strain for you or the baby. All you need is 30 minutes of exercise a day to keep your heart and the little one’s heart healthy!

Here are some great exercises to do throughout pregnancy:

  1. Walking – Walking is safe for your body and easy on your knees. A brisk walk on the treadmill or outside enjoying the weather in the park is wonderful.
  2. Swimming – Swimming is one of the safest exercises for pregnancy as it keeps your body toned without adding weights or stress. It is also great for raising your heart rate without causing overheating.
  3. Dancing (who doesn’t love a little Zumba)! – Dancing is great; just avoid too much jumping, leaping, or spinning.
  4. Cycling – Cycling is a good option because the bike supports your weight, so there is less stress on your body and less chance of falling until you grow to a larger size. When your belly is at it’s larger size, be more cautious as it can put some stress on your body.
  5. Stair climbers – Stair climbers are great for you and your baby. Side rails provide balance support and stepping is a great way to keep your heart rate up.
  6. Yoga – Yoga maintains muscle tone without impacting your joints. Be sure to not lay flat on your back for extended periods of time and don’t overstretch as it can cause muscle damage and increase pregnancy aches and pains. Stretch just enough so your body feels warmed up and ready to get going.
  7. Weights – Weight training is completely fine while pregnant but be sure to do lighter weight and don’t strain yourself.
  8. Last but not least…Kegels! Strengthening these muscles during pregnancy can help you develop control of your muscles during labor and delivery. They will also help with bladder control and minimize hemorrhoids. Best thing is, they can be done anywhere and no one knows you’re doing them! So start doing those kegels ladies! :)

Exercise tips:

  • Before and after exercise AND every 20 minutes of exercise drink 8 ounces of water to stay hydrated.
  • If you feel yourself too tired to carry on a conversation while working out, then you are done for the day; stop exercising as soon as you start to feel worn out, don’t push yourself.
  • Keep your heart rate around 140 beats per minute, breathe deeply, and wear loose-fitting breathable clothes.
  • Keep up the hard work because that bundle of joy will be here before you know it. Your child will need you strong and healthy to give you a boost with those upcoming long nights!”

Meet Casey Simmons:

My name is Casey Simmons; I am a Certified Nutrition Specialist and total gym rat! I grew up with a trainer helping keep me at my prime as I played sports and competed in tennis at a national level. Ever since I finished playing tennis for Florida State University, I have taken it upon myself to keep up that active, healthy lifestyle. Shortly after tennis came to an end, I got certified in nutrition. I currently teach first grade in Tampa, FL and am trying to rub off my healthy habits on the little ones as well.

I continue to love and learn more and more each day about all types of healthy living and I am so thrilled to be featured on The Fashionable Hostess’ fabulous blog. I hope you enjoy the advice that I share with you and please feel free to contact the FH with any topics you want to learn more about and she can pass on the suggestions. Don’t be shy because I can talk forever about all of the knowledge I have gained over the years!

For more articles by Casey, check out the Fashionable Hostess Get Fit Section!

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Pregnancy Essentials Giveaway

I am excited to co-host a “Pregnancy Essentials Giveaway” curated by Mommy and Pregnancy Gurus/Bloggers, Karen of My Chic Bump, Blakely of Eloise & Me, and Me! See all of the things we crave during Pregnancy come together in one fab list!

pregnancy giveaway

  1. A $25 gift card to Pink Blush Maternity - A one-stop-shop for comfy and stylish maternity clothes. Blakely says, “Dresses are the way to go while pregnant! With a dress you have a quick outfit & nothing to squeeze/irritate the waistband. I have been living in my long, comfy maxi dress this pregnancy.”
  2. A set of Belly Buds - As seen on Modern Family, Shark Tank, and on the celebrity bump of Kim Kardashian. Belly Buds help your little one hear and recognize important voices (daddy, grandparents,etc), music and sounds while still in the womb.  Karen says, “It’s a great way to connect and bond with your baby in a meaningful way.”
  3. 1yr subscription to Fit Pregnancy Magazine - Karen follows it for nutrition, fitness and safe exercises during pregnancy.
  4. The Baby Bundle App and a Free Consultation with Founder Dr. Jen – Baby Bundle is the first app to merge all your baby tracking essentials and photo sharing features into one app and offer advice from a renowned pediatrician! Amanda loves it for keeping track of everything for your new born. 
  5. Mustela Stretch Marks Care Oil - Amanda lathers it on to prevent stretch marks; she also love that its made from 100% natural oils!
  6. Noodle and Boo Elasticity Oil - Blakely loves this wonderful smelling oil because it eliminates the itchy belly, enhances the skins elasticity and most importantly prevents stretch marks.
  7. Bump Nest pregnancy pillow – Blakely says, “These are amazing! Truly the softest fabric you’ll ever feel. Sleeping can be a challenge while pregnant. With support in all the right places, the Bump Nest Pregnancy Pillow relieves the aches and pains associated with pregnancy. They come in darling color/fabric options.”  * Bump Nest is offering our readers a discount code: enter ELOISE10 at checkout (code is valid until June 30th).
  8. A Maternity Pajama Set from Envie de Fraises - Karen says, “These extra extra soft maternity pajamas are perfect for an incredible nights sleep, a fun morning at home with the family, and stylish enough for a romantic evening at the house with your husband. A good combination of form fitting and straight cut to give your body the flattering and elegant look you want.” 

This giveaway will run from 4/21 – 4/28 and we will announce the winner on April 29th.

Rafflecopter link: a Rafflecopter giveaway

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