Posts in category: Fertility & Women’s Health

While we often view pregnancy as a “glowing” time, for many women the first trimester brings nausea, food aversions, and fatigue. Mom-to-be may also feel anxious during pregnancy, especially if they’ve previously experienced fertility struggles or miscarriage.

Now that you know I’m in the 2nd trimester of my pregnancy with Baby #2 & #3, I thought it would be fun to talk about what I’ve learned about my body and mindful eating during the first trimester.

MY MORNING SICKNESS VS MINDFUL EATING 

People typically think of morning sickness as throwing up in the morning. The truth is that it can happen any time or, for some unfortunate people, like me, ALL DAY. Sometimes you just have constant bouts of nausea without throwing up, I had that and it’s the worst feeling. It stays in the back of my throat and I feel like puking, but I just can’t.

In addition, during the first trimester, foods I didn’t usually crave were suddenly finding their way into my grocery cart, and foods I normally love and want to eat all the time were push to the back of the fridge. My cravings also changed more quickly than I could keep track off. One minute I was cooking lunch for my son, next I can’t even think about eating that right now.

Your body will let you know what it wants.

Pregnancy is a really amazing time to practice mindful eating because your body is going to tell you exactly what it needs. Before getting pregnant, I was in a good routine with my eating where I was still being mindful, but I didn’t have to pay quite as much attention because I generally needed food around the same time most days, and I had learned what types of foods usually felt best for me at certain times.

But things change in pregnancy. In my first trimester, I pretty much couldn’t eat or smell anything.

BUT, why am I hungry all the time?

Getting “hangry” was always something I was susceptible to, but having hangry also come paired with a face smack of nausea.

Not only did I need to eat more often (with small portion size), but it was much more urgent.

I was totally turned off cooked vegetables, difficult to eat foods high in fat like meat, water or soup fill me up and made me nausea. So, I actually lived off bran cereal with milk, crackers, lemon water, fruit smoothie, pao , etc. I was nauseous but hungry all day long, so bland foods like cereal and milk were my BFF. I was probably dehydrated so smoothie and lemon water were my go-tos. I off fatty foods for a while since these are typically harder on body to digest and I constantly burping.

Pregnancy hunger can sometimes feel chaotic and out-of-control. But it doesn’t have to be this way. The truth is mindful eating can be helpful.

Our body is fully capable of doing what it needs to do to keep us and our baby healthy, and most of all, our body can be trusted.

Mindful eating is the practice of learning to pay attention to (and honouring) your body’s natural cues in regards to food. This means nourishing your body when it’s hungry, noticing and stopping when you’re full, and honouring your cravings.

Up until now, when I am feeling hungry, I eat something. When I am getting full, I slow down, take few minutes, and decide if it’s time to stop eating.

No matter what changes your body is going through, you can learn how to dial in to exactly what your body needs and feel confident to give your body just that.

MY BODY WILL GAIN WEIGHT AT ITS OWN PERFECT PACE 

Pregnancy has been a really good lesson in surrendering to my body. Week by week, some weeks subtle and others not, my body has literally changed before my eyes. One day I would worry I was gaining weight too fast, and the next, I would worry I’m not gaining enough and that something was wrong with babies. I’ve spoken with so many of my friends and I came to realize that this is just one of the brutal realities of being a woman, not just in pregnancy when body changes come fast and furious, but pretty much all throughout the life cycle. But as I near the end of my second trimester, I’ve learned to make peace with the chaos. My body will gain weight at its own perfect pace. It may not be the precise 0.5-1 kg each and every week.

I know that for me, some weeks I gain nothing, and others I’ll jump 1 or 2 kg on the scale. But if you’re listening to your body, just know that your body is doing what’s best for you and baby and your weight will find its happy place in the end.

MY BODY DOESN’T JUST CHANGE OVERNIGHT WHEN I SKIP THE EXERCISE ROUTINE 

Before getting pregnant, I work out every day for at least 30 min to an hour. But I was just anxious at the beginning of my pregnancy that I took about 3 months off the exercise routine. Not 3 days or 3 weeks, it is 3 months. Obviously, it was all worth it. But taking that much time off kind of freaked me out. 

Would I lose all of the strength I had worked so hard to build and have to start from scratch again?

Would I gain 20kg?

Would I just fall out of the habit for good and never go back?

After first trimester, I started doing light yoga stretching and leg exercise. I keep telling myself, I have two babies growing inside me, don’t feel guilty because I took 3 months off the exercise routine. It doesn’t have to be all or nothing. Just listen to my body when I’m ready to get back on my yoga mat.

IT’S OKAY TO FEEL EMOTIONAL 

When I found out I was pregnant, I was more terrified than excited. The fear of bleeding, cramping, not hearing heartbeat, it all messes with my head in a way that no one can really understand unless they’ve been there.

Every doctor’s visits are also scary. Every time I have an appointment, I have to take deep breaths to try to stay calm and positive. I find myself constantly thinking about the babies’ movement and heartbeats. To handle fear in the moment, I am taking one day at a time and feel grateful for every day of my pregnancy, allow myself to enjoy things like a positive ultrasound or big kicks.

Now moms and moms-to-be, can you tell me, what are some of the pregnancy lessons you’ve learned along the way that have helped you through your journey? Leave me a comment below and help a fellow mom-to-be out!

We want to do what’s best for our growing baby inside of us. Once we get that positive pregnancy result, we clean up every bit of our lives to be sure our babies have the healthiest start possible. And so many of us wonder: is it safe to drink coffee while pregnant?

I’m not a coffee drinker, but I’ve seen the love, devotion, and urgency many mamas have around their morning Joe. We can give up a lot when we’re pregnant, but please don’t touch our caffeine!

Caffeine is a drug and it will cross the placenta. It can limit blood flow to the placenta, as well as increase blood pressure and blood sugar levels. It also puts additional strain on the liver, which is already busy processing the increased hormonal demands related to pregnancy.

Caffeine should be limited since some studies have linked high intake of caffeine may be associated with growth restriction, reduced birth weight, preterm birth or stillbirth.

WHO advises all women of reproductive age to consume no more than 300 milligrams of caffeine per day.

One small (8 ounce) cup of coffee has 80 to 179 milligrams; the same serving size of weakly brewed tea has 25 to 45 milligrams.

Other sources of caffeine include chocolate milk, cola drinks, and energy drinks.

WHAT ABOUT HERBAL TEA?

Be careful if you’re planning to switch from coffee to herbal tea. Not all herbal teas are safe during pregnancy.

In general, tea with Ginger, Orange Peel, Red Raspberry Leaf, Peppermint Leaf and Rose Hip are considered safe during pregnancy, if taken in moderation (no more than 2 to 3 cups per day).

NOTE: Pregnant women should ask their physician before consuming any natural/complementary health product or herbal therapy.

Are you pregnant? Not sure what to eat or drink? You want to learn more about healthy eating during pregnancy? Contact Me , I can help you meet the nutrition needs of both you and your growing baby. 

A healthy, well-balanced diet is important during pregnancy. Most fresh foods are completely safe for pregnant women, however, some foods should be avoided during pregnancy or if you’re trying to conceive, because most pregnancies are unplanned. I’ve compiled a list of foods to avoid during pregnancy to serve as a quick guide.

WHY WE SHOULD AVOID THESE FOODS DURING PREGNANCY? 

Food may carry germs that can make you sick. Your ability to fight off infections is decreased when you’re pregnant. Food poisoning (Food-Borne Illness) can also affect your unborn baby, such as listeriosis (李斯特菌病), salmonellosis (沙门氏菌病), toxoplasmosis (弓形虫病), campylobacteriosis (弯曲杆菌病). Handling, preparing and storing food properly can reduce the chance of getting sick from food poisoning.

Pregnant women are 10 times more likely than other people to get Listeria infection. Listeria infection can cause miscarriage, stillbirths, and preterm labor (here).  

Raw or Undercooked Meat

All meat needs to be thoroughly cooked during pregnancy because of the risk of infection from several bacteria or parasites, including, Salmonella (沙门氏菌), E.Coli  (大肠杆菌), Listeria (李斯特菌) and Toxoplasma (弓形虫).

Try to cook meat, poultry and fish to a safe internal temperature and avoid contamination through cutting boards and cooking utensils as well.

• ground beef 71°C (160°F )
• poultry 74°C (165°F)
• Fish 70°C (158°F)

Raw or Undercooked Seafood and Shellfish 

Raw or undercooked fish (including sushi, sashimi), especially raw shellfish (raw oysters, mussels and clams), should be avoided during pregnancy because of potentially harmful bacteria (Listeria) and parasites.

Smoked seafoods are safe to eat when they are an ingredient in a cooked meal such as casserole (as it reaches an internal temperature of 74°C (165°F) to kill harmful germs). So, it is safe to eat smoked seafood during pregnancy if it is canned, shelf-stable or an ingredient in a casserole or other cooked dish.

A cooked sushi is fine.

Deli Meats and Hotdogs

It’s advised to avoid all deli meats and hotdogs, if possible, due to potentially contaminate with Listeria. This bacteria can be killed through heat, so if you still want to eat deli meat during pregnancy, be sure to heat the meat until it’s steaming hot, at least 74°C (165°F).

The middle of the hot dog should be steaming hot or 74°C.

Another reason to avoid these foods is the effects of nitrites on a developing fetus are still unknown (deli meats and hotdogs often contain these ingredients).

Raw or Undercooked Eggs

Eating raw or undercooked eggs can put pregnant women at an increased risk of Salmonella poisoning. Make sure both the yolk and white are cooked through. Certain sauces, spreads and drinks such as homemade Caesar salad dressing, hollandaise sauce, homemade mayonnaise, unpasteurized eggnog, Tiramisu,  custards and homemade ice cream may contain raw eggs.

It is recommended the use of pasteurized egg products when a recipe calls for raw eggs. 

Unpasteurized Dairy Products and Juices

Raw (unpasteurized) milk is milk from any animal (goat, cow, etc) and has not been pasteurized to kill harmful bacteria. Raw milk may contain bacteria such as Campylobacter, E.coli, Listeria, Salmonella, or Toxoplasma. To avoid getting these food borne illnesses, only consume pasteurized milk.

Avoid unpasteurized soft semi-soft, blue-veined cheese such as Feta, Brie, Camembert, havarti, Queso blanco, Queso fresco and Panela unless they’re made with pasteurized milk. These cheese made with unpasteurized milk may contain Campylobacter and Listeria. It is important to read labels carefully, to make sure that the milk being used in these products has been pasteurized. Instead of eating soft cheese, eat hard cheese such as Parmesan, cheddar or Swiss.

Homemade ice cream are made with an egg-based custard that isn’t completely cooked. If you are using pasteurized eggs are okay. Commercially manufactured ice cream is typically fine.

Also, avoid unpasteurized juices such as unpasteurized apple cider. Double check fresh pressed juice and cold pressed juice to be sure. Home-squeezed juices are safe if the vegetables and fruits are washed in cold, running water. I’m a bigger fan of smoothie during pregnancy because you can pack so much more nutrition into them, and you can get the fibre part of the fruits and veggies, not just the juice.

If the cheese is coming in from another country, it may not be pasteurized. 

High Mercury Fish

Fish offers many health benefits to both pregnant mothers and their unborn babies. Fish is a good source of protein and healthy fats that help the development of your baby’s brain and eyes.

Eat at least 2 servings of fish per week. 

Mercury is toxic to a developing fetus and can linger in a woman’s blood stream for over a year.

Check out FDA Chart

High Mercury Fish:

• swordfish (旗鱼)
• tilefish (方头鱼)
• king mackerel (鲭鱼)
• shark (鲨鱼)
• marlin (马林鱼)
• orange roughy
• canned white tuna (Albacore) (大眼金枪鱼)

Low Mercury Fish:

• salmon (三文鱼)
• trout
• herring (鲱鱼)
• sardines (沙丁鱼)
• pollock (Boston bluefish)
• sole (鳎目鱼)
• flounder
• anchovy (凤尾鱼)
• char
• hake
• mullet
• smelt
• Atlantic mackerel (大西洋马鲛鱼)
• cod
• catfish
• tuna (light canned)/skipjack tuna (罐装金枪鱼)

Raw Sprouts 

Raw sprouts including alfalfa, clover, radish or mung bean sprouts may be contaminated with Salmonella or E.coli. According to FDA, cook sprouts thoroughly can kill harmful bacteria and reduce the risk of illness.

Unwashed Vegetables and Fruit 

It’s important to make sure that your vegetables are thoroughly washed to avoid any risk of Toxoplasmosis, because the soil in which vegetables are grown may be contaminated with E.coli or Salmonella.

Eat at least 4-5 servings of vegetables per day and 2-3 servings of fruit per day while pregnant (as well as when you aren’t pregnant). Keep cut vegetables and fruit in the fridge.

Flax Seeds and Flaxseed Oil

Flax seed may adversely affect pregnancy due to its mild extrogenic effects but there is insufficient reliable clinical evidence about the effects of flax seed on pregnancy outcomes (here). There is some evidence about the flaxseed oil is associated with an increased risk of preterm birth. Due to the insufficient evidence, flax seed should be avoided in very large quantities and flaxseed oil should be completely avoided during pregnancy, but it is still safe to consume flax seed in the amounts commonly found in foods, such as flax seed bread.

Artificial Sweeteners 

Artificial sweeteners are ingredients that add sweetness to foods. Sweeteners are ingredients in soft drinks, desserts, candies, and pastries. Moderate use of artificial sweeteners during pregnancy is considered safe. It is recommended that pregnant women avoid excessive consumption of products containing artificial sweeteners as such food could replace nutrient dense, energy-yielding foods. So far, Saccharin (Hermesetas®) and Cylamate (Sugar Twin®, Sweet N’Low®) are not safe to use during pregnancy (here).

Liver

Liver is rich source of iron. However, it contains a high level of Vitamin A. Large amounts of Vitamin A can be harmful to the baby (here).

Limit liver to 75g (2.5 oz) every two weeks. 

Alcohol

Drinking alcohol can be harmful to the baby. No one knows what level of alcohol is safe for an unborn baby.

While you’re pregnant, or thinking about becoming pregnant, it’s safest not to drink any alcohol. 

Alcohol is passed from the mom through the placenta to the growing baby. Baby’s liver is not capable of breaking down alcohol, increasing the risk of miscarriage, preterm labor, low birth weight, and Fetal Alcohol Spectrum Disorder (FASD) that can lead to growth problems, development delays, learning disabilities, and deformed facial features.

Alcohol used in cooking, such as Chinese rice wine, may be safe to consume if the food has been simmered or baked for at least an hour.

Caffeine

Caffeine has been associated with miscarriage, especially during the first trimester. However, small amounts of caffeine during pregnancy are fine for most people.

Limit your caffeine intake to about 300 mg per day or less (no more than 500 mL or 2 cups).

High caffeine intake during pregnancy has been shown to increase the risk of low birth weight and impaired fetal growth. Caffeine is also found in tea (green and black teas contain about 30-50 mg per 250 mL or 1 cup), cola (23-40 mg per 250 mL or 1 cup), and chocolate (3-50 mg per 1 bar).

Herbal Teas 

You may be thinking you should switch to herbal tea if you’re trying to cut back on caffeine, but that may not necessarily be your best pregnancy drink. Herbal teas can be made with fresh or dried flowers, leaves, seeds and/or roots.

Even though tea is all “natural”, the research on herbal tea is sparse and in some cases, there is concern that if consumed in excess, it could be problematic for a wide range of reasons. Some herbal products may stimulate uterine contractions, or increase the risk of birth defects. Again, it’s likely just a concern if you’re drinking large amounts daily, but always speak to your doctor first before making anything a regular part of your routine. (here, here).

BOTTOM LINE

Although there are foods to limit or avoid during pregnancy, the most important consideration is providing a nutritious prenatal diet.

Information adapted from Food Safety for Pregnant Women

Did you know that I provide one-on-one nutrition counselling services? If this is something you’d like to learn more about, check out my service.