Food For Thought – Guest Post

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Food for thought: second trimester nutrition.

The nausea is waning. You’ve got your capsule maternity wardrobe sussed. Hell, you might even be starting to glow! You’ve only gone and made it to your second trimester. This is allegedly the good ‘middle bit’ before you start dealing with piles, gargantuan nipples and uncontrollable wind (You’ve got that already? Totally normal). It’s also the bit where your baby starts noticeably growing. Nutrition is the cornerstone of a healthy pregnancy, but we all know the last thing any mother-to-be wants is more sodding advice. Consider the tips below as suggestions rather than the law:

* Try starting the day with hot water and lemon. It’s a good alternative to caffeine, alkalises the  body’s PH levels and jumpstarts your digestive juices.

  • Focus on the quality, rather than the quantity, of food that you choose (unfortunately the school of thought that says you should be eating for two has closed down).
  • Try and make better choices, rather than perfect ones. We all know fresh, unprocessed food is best but if you accidentally inhaled a box of doughnuts, don’t beat yourself up.
  • Omega 3s are your best friends and great for brain health – yours and your baby’s. Find them in pumpkin seeds, hemp seeds, chia seeds, walnuts, eggs and dark leafy vegetables, as well as low mercury fish sources such as sardines, mackerel and wild salmon.
  • You’re using a lot of iron to make all that extra blood for your baby. Up your intake with green, leafy veg such as spinach or kale, good quality (preferably organic) lean meat, beans, lentils, cashew nuts and pumpkin seeds. Try a watercress and baby spinach salad with lightly fried halloumi and ripe papaya (vitamin C aids iron absorption).
  • Drink lots of water. Constipation is the LAST thing you need right now.
  • Chew your food really well and eat slowly. Heartburn and indigestion are common in pregnancy and often get worse as your growing baby starts putting the squeeze on your internal organs.
  • Try taking a good probiotic or add a natural source such as kefir (fermented yoghurt) to your diet. Good gut health is all-important.
  • Fill your fridge with healthy, easy prep foods such as avocados, quinoa, CoYo or Greek yoghurt, fresh berries, nori wraps, energy bombs (recipe below), eggs, salads, juices, smoothies (good practice for all that pureeing you’re going to do later down the line), sweetcorn cobs and almond butter (delicious with slices of apple).

Here are a few quick and easy, nutritionally-loaded recipes that will hopefully inspire and give you time to focus on the more important things in life, like poring over F&B charts for the perfect ‘greige’ to paint the nursery.

Easy Breakfast:

Chia pudding (protein, iron, calcium, vitamin C)

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In a bowl or mason jar, mix 4 tablespoons of chia seeds with 250ml of almond milk . Add a blob of yoghurt, a tsp of vanilla paste, some desiccated coconut and a sprinkle of cinnamon. Leave in the fridge overnight. In the morning add fresh berries, pomegranate, nuts, goji berries, seeds, nut butter – whatever you have – to make a delicious breakfast or snack that you can easily take to work or eat on the go.

Something to keep you going:

Green Smoothie (fibre, iron, vitamin C and E, calcium, potassium, magnesium, zinc)

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A handful of kale, a handful of spinach, juice of half a lemon, a cup of almond milk, half a pear, half a banana, a tablespoon of almond butter. Blitz the lot and enjoy.

Quick lunch or supper:

 

Pea and feta frittatas (omega 3, calcium, fibre, vitamin D, B6, B12, folate, choline)

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120g defrosted peas, 2 eggs, 30g rice flour, 125g of red pepper*, 60g feta crumbled, 1 finely chopped red chilli, 3 spring onions, small bunch of parsley, salt and pepper to taste.

  • Alternatively use peppers, mushrooms, ham, bacon – whatever you have in the fridge.

Blitz the peas and eggs in a food processor. Add the rice flour and fold in, being careful not to over mix. Add remaining ingredients and combine gently to form your batter. Heat 1 tbsp of coconut oil in a frying pan and spoon a large dollop of mixture into the pan, use a spatula to form a round patty shape. Heat gently til it starts browning and firming up, then flip over and cook the other side.

Urgent snack attack:

Raw chocolate love bombs (EFAs, fibre, folate, vitamin E, fibre, iron, potassium) – makes about 12 bombs

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100g hazelnuts, 100g desiccated coconut, 100g fresh dates, 50g raw cacao, 3 tbsp coconut oil, tiny pinch of salt.

Blitz the nuts in a processor, then add the rest of the ingredients and blend thoroughly. Roll into balls then freeze for 20 minutes to ‘set’ them. Will keep in the fridge for up to 2 weeks.

Emma Bardwell is a freelance writer and health & nutrition blogger for Active In Style. She’s currently studying nutrition at CNM (where Deliciously Ella studies) and is a staunch believer in all things in moderation. Follower her on Instagram @eightypercentclean

 

 

The Naughtiest Little Piglet

Once upon a time there was a little bean who lived in her Mummy’s tummy, she was called Piglet.

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Piglet liked to make her Mummy very very sick, so sick that her Mummy (who worked on a busy labour ward) had to dash into the bathroom in between coordinating the shift to be sick. Poor old Mummy. But then the Mummy started to feel better, her blue eyes sparkled again and she blossomed as her bump grew.

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Piglet was very wriggly and loved moving about in her new warm, dark, cosy bed. She wriggled and wriggled until she got into a comfortable position, her bottom firmly down and her little head bobbing up. But that position was not want her Mummy or her Mummy’s midwives really were hoping for. So one day a very clever doctor with his very clever hands turned Piglet the other way around, bottoms up! And there she stayed. But Piglet had still not finished being naughty. Oh no, she decided that growing wasn’t something she was too keen on and wanted to stay little.

Naughty little Piglet had everyone worried. Her Mummy and Daddy were very worried, the doctors with the big scanning machines were worried and even the midwives were worried. So D day came and the naughty little Piglet had to leave her warm, dark, cosy bed. Her Mummy went to the hospital and had some magic medicine to make little Piglet come out.

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Luckily for her Mummy and Daddy Piglet’s arrival was very quick, her midwives just only got there in time! And the naughty little Piglet was born on the 28th of May at 14:51 weighing a tiny 5lbs 4onz. They named her Charlotte Elizabeth and she was beautiful just her Mummy!

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And Charlotte and her Mummy and Daddy lived happily ever after.

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Even Princess’s Get Morning Sickness

Even the smell of roses made me vomit

Even the smell of roses made me vomit

Horrah Horrah!  A Royal baby has been conceived by the Duke and Dutches of Cambridge.  Unless you have been living in a cave for the last 2 days, you will all know that Catherine is indeed with child.  But poor old Kate has been admitted with severe morning sickness also known as hyperemesis gravidarum.  For anyone who has suffered with this horrible condition will know just how awful Kate must be feeling.

The severity of the vomiting can cause dehydration, weight loss and a build-up of toxins in the blood or urine called ketosis.  It affects 3.5 per 1,000 pregnant women and can cause women to vomit blood.  Symptoms also include severe nausea, low blood pressure and fast heart rate, headaches, lethargy or confusion.

I suffered with morning sickness (not hyperemesis) which included daily bouts of vomiting up to about 14 weeks of pregnancy.  But the sickness was mainly in the evening and the night which was great when I was working nigh shifts on labour ward.  I mostly lived on plain jacket potatoes with chunks of cucumber on the side.  I could barely open the fridge door and all flowers were banned in the house which is very unlike me.  I’m not really sure anything really cured it but a few things I found helpful.

  1. Haribo Star Mix, don’t ask me why but a packet of these in my bag were a life saver.
  2. Sea-Bands which you wear on your wrist and a small button pushes on a certain acupressure point thought to ease nausea.  The only problem is, if you’re trying not to tell anyone you’re pregnant you’ll have to wear long sleeve tops so not to show the bands.
  3. Chinese Ginger Chews I actually still eat these.
  4. Ginger Snap biscuits
  5. And sleep lots of sleep, I went to bed most nights at 8pm.  Not much fun for my husband but I was terrible company.

What tips helped you avoid praying to the porcelain gods?