Nourish Yourself & Your Little One: Pregnancy & Postpartum

Did you know that proper nutrition during pregnancy can improve your mood and may reduce the risk of postpartum depression? Did you know good nutrition can help speed up the recovery process? Did you know good nutrition can help reduce the overall stress load on your body? Did you know that the Latin meaning for placenta is “flat cake”?! Now that last one was just for fun, but we learned some seriously awesome bits of information from dietitian, entrepreneur and mom Autumn Enloe of Autumn Enloe Nutrition.

First and foremost, honor your body during these amazing transitions in your life. You can honor your body by eating well, releasing perfection, resting and asking for help when you need it.

Here are the basics. The more nutrient-dense organic foods you can eat, the more good nutrients and vitamins your baby and body receives. You’ll want to ensure you up your daily intake by an extra 300 calories/day during pregnancy so both you and baby have enough fuel! Having a good balance of carbohydrates, proteins and fats at every meal is crucial. Lets break it down:

Carbohydrates: Fuel for the Body!

• Aim for 90-150 grams per day as a starting point. Everyone is different so adjust accordingly based on your activity levels and needs
• Found in all vegetables, all fruit, milk, yogurt, grains and legumes

Protein: Building Blocks for Cells!

• Aim for a minimum of 80 grams/day in the first half of pregnancy
• Aim for a minimum of 100 grams/day in the second half of pregnancy
• Meat sources have protein that is more readily available for the body to absorb. Meat based proteins tend to have more protein in them than non-meat sources. Organic, grass-fed or pasture raised protein sources are best; avoid meats with sodium nitrates.
• Found in meats, hard cheeses, nut butters, nuts & seeds, fish, eggs, and greek yogurt

Fats: Supports Brain Health & Immunity!

• Aim for 1-2 Tbsp of healthy fats at every meal throughout pregnancy and beyond!
• Found in grass-fed butter, avocados, nuts, full-fat dairy products, coconut butter, nut butters, coconut oil and extra-virgin olive oil

Postpartum Nourishment and Self-Care

This is the pivotal time that you need to focus on nourishing yourself by resting and allowing others to care for you. Did we mention REST? Try to lay low for at least 4-6 weeks after delivery. Take this time to indulge in some self-care and enjoy all the baby snuggles you can get!

For some this may be a challenge, but let others help you! Ask people to bring you meals or start a meal train. Having food that you can go to without worrying about cooking or cleaning up will give you more time to focus on baby and your recovery.

Some great foods to incorporate postpartum are:

1. Warm foods and liquids such as teas and broths
2. Foods high in iron: organ meats, venison, beef, turkey, salmon
3. High fat foods: avocados, coconut butter, coconut oil and grass-fed butter
4. Foods high in Omega-3: grass-fed beef, salmon, chia or flaxseeds and pasture raised eggs
5. Iodine rich foods: seafood, dulce flakes, iodized salt and dairy
6. Soft cooked veggies and well-cooked grains/starches

Some tips that may come in handy:

1. Stock up on snacks that you can eat one handed such as: jerky, larabars, hardboiled eggs, or cheese sticks.
2. Keep a water bottle and snacks by your bed and/or nursing area.
3. Incorporate collagen into your diet on a daily basis. This will help with postpartum hair loss and is great for your skin.
4. Seek support when you need it! This could be a friend, therapist, dietitian, chiropractor, etc.

 Chiropractic for Pregnancy & Postpartum

We are passionate about working with women as they enter into these exciting chapters in their life! We want women to feel empowered in their health decisions and trust their body’s natural abilities.  We want you to know that you don’t have to accept the common discomforts of pregnancy such as low back or round ligament pain, fatigue, trouble sleeping, anxiety, etc.

Chiropractic has been show to help:

1. Reduce the average labor time
2. Balance the pelvis, giving baby space to grow and move
3. Encourage optimal position for baby
4. Empower mom to trust her body’s natural abilities
5. Decrease stress for mom during pregnancy, labor and delivery
6. Instill calm and ease into mom; Calm Mom = Calm Baby

We have specialized training in gentle prenatal chiropractic care that helps your nervous system function at it’s best. By having a well functioning nervous system, your body will be able to support the growth of your baby, heal and recover like it’s supposed to!

Let us know how we can help you! We would be honored to be part of your care team during your pregnancy and postpartum journey! 

 Lets Recap the Big Questions:

How much water should I be drinking?

Aim for 100 ounces of water per day – plain water, infused or sparkling. It is essential for hydration and good circulation to bring nutrients to your baby!

Can I still have my morning coffee?

Limit it to 200 mg of caffeine per day (about 2 cups of coffee). This is for pregnancy and postpartum if you’re breastfeeding. With this, be mindful that there are other sources of caffeine out there such as chocolate, coffee flavored ice cream, soft drinks and tea!

Do I need to watch my sugar intake during pregnancy?

Lets be real, cutting out sugar is NOT realistic or practical. However, you should be mindful of the amount and type of sugar you are eating. Try to limit sugary beverages and avoid artificial sweeteners. When you do eat a sweet treat, pair it with a healthy fat like nuts or peanut butter. This helps stabilize your blood sugar so you don’t have an energy crash.

 Is there something I can eat to help with nausea?

Why yes, there is! Foods high in Vitamin B6 such as avocados, bananas, sunflower seeds or pistachios have been shown to help. You can also try peppermint or ginger tea, eating carbohydrates and eating smaller, more frequent meals to keep your blood sugars stable.