Intentional Healthy Eating

Pregnant or not, it’s important to strive to get the highest nutrition we can in our daily food. Even

small changes can be beneficial. While there is no such thing as perfect, the following are some

guidelines to help give direction in your food choices. What foods you should eat depends on a

few things, including how healthy you are, how much you exercise and how much weight your

midwife recommends you gain during your pregnancy.

Generally, we recommend you consume 60-80g protein daily, and 90-150g carbs daily, from

a variety of sources.

Consider all of this as a guideline, not something written in stone, as everyone’s specific

nutritional needs vary. We recommend being carb-conscious, choosing the best sources to get

these nutrients, as carbohydrates are good for energy, and baby’s growth and brain

development.

Foods to Eat  Abundantly

You should base your diet on these real, unprocessed foods.

Meat: grass-fed is best

•beef

•lamb

•pork

•chicken

•turkey

•wild game

Fish: wild-caught is best

•salmon

•trout

•haddock

•anchovies

•herring

•sardines

•Atlantic mackerel

•oysters

Eggs: pastured/free-range eggs are best.

Green Leafy Vegetables:

•kale

•collards

•mustard

•swiss chard

•turnip greens

•spinach

Vegetables (the goal is 7 cups of vegetables a day, including greens):

•bell peppers

•broccoli

•asparagus

•mushrooms

•zucchini

•avocados

•cauliflower

•green beans

•garlic

•cucumbers

•brussels sprouts

•celery

•tomatoes

•radishes

•onions

•eggplant

•cabbage

•bok choy

•artichokes

•carrots

Nuts and Seeds:

•pecans

•almonds

•walnuts

•sunflower seeds

•peanut butter

•almond butter

•flaxseed

•pumpkin seeds

•sesame seeds

•cashews

•brazil nuts

•pine nut

Full-Fat Dairy: grass-fed is best

•medium and

•hard cheese

•butter

•heavy cream

•yogurt

•cottage cheese

•ricotta

•cream cheese

•sour cream

Fats and Oils:

•coconut oil

•butter

•lard

•olive oil

•cod liver oil

•ghee

Fruits:(1-3 per day)

• apples
• raspberries
• blackberries
• blueberries
• papaya
• pear
• strawberries
• melons
• pineapple
• bananas
• oranges
• grapefruit
• grapes
• kiwi
• mangos

Sweeteners:

• Honey
• Maple Syrup
• Truvia
• Swerve
• Stevia
• Pyure

Drink

• Tea
• Water
• Coffee (1-2 cups a day)

• Sugar-free carbonated beverages,
like sparkling water.

Foods to Avoid

You should avoid these 7 foods, in order of importance.

Sugar:

• soft drinks
• fruit juices
• agave
• candy
• ice cream

Highly processed grains:

• white bread
• white pasta
• white flour crackers

Trans Fats: “hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils:
• cottonseed
• soybean
• sunflower
• grape seed
• corn

• safflower
• canola

Artificial Sweeteners:
• Aspartame
• Saccharin
• Sucralose

A Sample Carb-Conscious Menu For One Week

Monday
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Hearty salad. Greek yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (with or without whole grain bread) served with vegetables.

Snack: Apple with cheese or almond/peanut butter.

Tuesday
Breakfast: Bacon and eggs, blackberries.
Lunch: Leftover burgers and veggies from the night before.
Dinner: Salmon (skin on is ideal) with butter, baked sweet potato, side salad.
Snack: Peanut butter and whole wheat crackers

Wednesday
Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: Large taco salad with ground beef, corn chips, chopped veggies, grated cheese.
Dinner: Grilled chicken with vegetables, served over quinoa.

Snack: Blueberries with heavy whipping cream, sweetened with a tiny amount of maple
syrup.

Thursday
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and veggies, with a baked sweet potato.

Snack: Celery or cucumbers and hummus

Friday
Breakfast: Old-fashioned oats, berries, a boiled egg.
Lunch: Chicken salad with olive oil or your favorite dressing, and apple slices.
Dinner: Pork chops with vegetables and cheesy brown rice.

Snack: Veggies and Guacamole

Saturday
Breakfast: Almond flour pancakes with fresh whipped cream and berries
Lunch: Salad, stir-fried vegetables and grilled chicken
Dinner: Meatballs or meat sauce with quinoa noodles and vegetables.

Snack: Hard boiled eggs

Sunday
Breakfast: Bacon and eggs.
Lunch: Pot roast cooked with potatoes, carrots, and onions, and green beans
Dinner: Grilled chicken wings with a spinach salad and Mexican brown rice

Snack: black bean salsa with whole grain chips and an avocado

Healthy Snack Options

• A piece of fruit, berries are best
• Full-fat yogurt
• Hard-boiled eggs
• Baby carrots w/avocado dressing
• Leftovers from the night before
• A handful of nuts
• Cheese cubes and meat
• Cottage cheese (option: mix in a tablespoon of all-fruit preserves)
• Slice of turkey wrapped in lettuce, with a pickle or cherry tomatoes
• Avocado with sea salt
•Graham crackers with peanut butter
• Salsa with whole-grain chips (portioned out to prevent eating the whole bag)
• Apple slices w/ peanut or almond butter
• Celery, peppers, or carrots w/hummus
• Celery sticks w/ cream cheese and olives
• Small tuna w/ whole wheat crackers
• Apple w/ cheese stick
• Frozen grapes w/ string cheese
• Couple cups of popcorn sprinkled with brewer’s yeast
• Homemade trail mix
• Greek yogurt parfait with low-sugar granola
• Waffle with almond butter
• Cheese toast
• Small berry smoothie
• Edamame
• Pickle and a slice of cheese
• Roasted chickpeas
• Chilled coconut cream blended with cocoa powder, vanilla extract, and sweetener

Eating at Restaurants

At most restaurants, it is fairly easy to make your meals low carb-friendly.

Order a grilled meat- or fish-based main dish.
Ask them to fry your food in real butter.
Get extra vegetables instead of bread, potatoes or rice.

We recommend clearing your pantry of all unhealthy temptations if you can: chips,
candy, ice cream, sodas, juices, breads, cereals and baking ingredients like white flour
and sugar.

from
http://laborsoflovebirthcenter.com/intentional-healthy-eating/

Prodromal Labor and Unmet Expectations

Labors of Love Midwifery
1622 East North Street, Suite 8A
Greenville, SC 29607
864-285-0574

By definition, the word prodromal means the symptoms one experiences before the onset of the actual condition. During pregnancy, prodromal labor will include symptoms of labor (ex: mild to strong contractions) that unfortunately aren’t progressing into a active, productive labor pattern or significantly dilating the cervix.

What Does Prodromal Labor feel like?
Unlike Braxton Hicks contractions that most women experience during the latter half of pregnancy, which are generally mild, irregular, sometimes on only one part of the uterus, and do not become longer, stronger and closer together and  can be stopped by rest, sleep, hydration and/or a warm bath or shower prodromal labor contractions feel more like labor contractions – they’re stronger and can’t be stopped by rest, sleep, hydration and/or a warm bath or shower. Prodromal labor contractions can be painful, in fact we often see pain out of proportion to the amount of dilation.  This can take its toll on couples emotionally. Your expectations are not being met and you may question if I’m feeling this way now, how will I be able to cope with active labor. The truth is once everything is properly aligned, and labor is progressing you will manage much better. Prodromal contractions are usually felt low in the abdomen and groin.

Prodromal Labor or Early Labor?
Prodromal labor is a variation of early labor.  The difference between prodromal labor and early labor is that the contractions of early labor most often start further apart and get longer, stronger and closer together but also dilate the cervix up to six centimeters. Prodromal labor may start with contractions strong and close together, but does not dilate the cervix.

 

The Emotional Side of Prodromal Labor

• Confused-this is not what we prepared for and were taught in our childbirth class
• Betrayed-why is my body not performing the way I thought it would
• Tired- I have lost a full night's sleep, how will I be able to go on?
• Fearful-will I be able to achieve my goals
• Frustrated-I am ready for this baby to come, my caregivers are not helping me make this happen

Signs and Symptoms of Prodromal Labor
If you are experiencing the following symptoms, you may be experiencing prodromal labor.

• Timeable contractions
• Contractions that are not getting longer, stronger and closer together
• Contractions that are very, very slowly getting longer, stronger and closer together
• Lack of significant cervical dilation
• Contractions that continue despite rest, hydration, bath and/or a shower
• Difficulty sleeping because of contractions
• Stronger than Braxton-Hicks contractions

 

How Long will Prodromal Labor Last?
Prodromal labor can last for days but not weeks.Because rest is priority number one but also extremely difficult to achieve, some women find success with a warm bath and a glass of wine OR Tylenol PM. Rest always trumps “trying to be in labor” unless there are other conditions which need consideration

Does Prodromal Labor Dilate the Cervix?
Prodromal labor can sometimes change the cervix (soften it or move it from a posterior to an anterior position) but does not produce contractions that become longer, stronger and closer together enough to significantly dilate the cervix and deliver a baby.

How to Cope with Prodromal Labor?
It may not be what you were expecting, but it will not last forever. You are progressing towards the birth of your baby.

• Be patient
• Practice relaxation techniques and remind yourself this is a variation of normal
• Distraction-watch a movie, go for a walk, play a game, read a novel
• Meditation
• Aromatherapy
• Massage
• Yoga
• Positive affirmations
• Visualization
• Swimming
• Dancing
• Be intimate
• Take a drive

 

Strategies to Overcome Prodromal Labor?
Most often, prodromal labor is a sign you and your baby are not aligned well. There is likely a restriction in a ligament, a subluxation in your spine or your pelvis has shifted as bit thereby not allowing the baby to have enough room to rotate into the birth outlet well. Two things are needed, good alignment and productive contractions.

As your midwife, I encourage you to spend your time and energy on resting, eating and drinking rather than on ways to speed up prodromal labor. However, the list below may be beneficial at the proper time.

• Chiropractic
• Acupuncture
• The Miles Circuit
• Spinning Babies
• Nipple stimulation
• Herbs
• Castor Oil or Enema
• Stripping Membranes

from
http://laborsoflovebirthcenter.com/prodromal-labor-and-unmet-expectations/