Nutrition

10 ways to Eat more Fruits and Veggies

We all know that fruits and vegetables are healthy, but when it comes down to adding them to our meals, we often grab something that is quick and easy, and often not nutritionally dense. What I hear all too often is that it takes a lot of time to food prep. I have to tell you, with a little bit of planning, an impactful grocery list, and a little bit of planning your week in regards to food, it’s possible, and It’s possible to do this without spending hours getting all of this together. We can add things that will make a huge impact very simply.

Let’s talk about adding things to breakfast.

  • Add nut butter and fruit to your morning toast.

  • Add leafy greens, mushrooms, or peppers to your eggs.

  • Add pureed carrots, squash, or pumpkin into the pancake batter

  • Smoothies, the sky is the limit here. Adding leafy greens, flax seed, and even a tablespoon of liver oil will add to the nutritional value. You can add 1-2 cups of leafy greens.

  • add avocados, mangoes, bananas or cooked carrots/sweet potatoes will also add to the creaminess of your smoothie.

Mid-day snacks:

  • High-protein hummus or guacamole is a great snack! Substitute carrots, celery, or cucumber rather than chips.

  • Nuts, nuts, and more nuts! These are really great things to have around all the time. You can’t go wrong with this as a snack.

  • Dried fruits.

Main Meals:

  • Add Zucchini, kale, bok choy and broccoli to soups, stew or pasta.

  • Make your own pizza and use a cauliflower crust. This is a huge hit in my house, and it’s so easy to do. Add tons of veggies to this for a nutritional punch.

  • Protein. Many pregnancy folks don’t get enough protein throughout the day, and dinner is the perfect time to add this.

Here are some amazing dinner ideas:

If you don’t care for raw vegetables, they are easy to roast.. Toss veggies with coconut, olive oil, seasoning, and set the oven for 400 degrees for about 30 min, This is delicious and simple.

Meal planning does not need to be a laborious task. I typically do this on Sunday mornings, and plan out the dinners for the week. I always have one of the evening be a leftover night, and usually plan on doing take-out for one night. This takes the task of thinking about dinner the day of, and honestly encourages me to make new things. I find that when I don’t meal plan, I make the same meals all of the time. I then go the grocery store at some point that day, and usually purchase the items that I need for the next three to four meals. It does cut down on waste, and I know that the meals are planned and simple. Trust me, with three busy kids before this, we were always eating out and doing takeout. With this simple plan, it takes the guesswork and chaos out of our meal times.

Eat well!

XOXO-HOlly

Easy, Nutrient Dense Dinners

Your nutrition during pregnancy and postpartum matters. I also know that eating and cooking can seem a little daunting, especially in the beginning if you are not feeling well. There are a couple of things that you should keep in mind. The nutrient needs vary during each trimester, however; how we get this nutrition doesn’t need to be complicated. Let’s take a look at some of the macro and micronutrients that we need during pregnancy. Some of the nutritional requirements are below. Please note that these vary based on trimester and individuals with a specialized diet.

  • Carbs: 90-150 grams

  • Protein: 80-100 grams

  • Fiber: 28 grams

  • Iron: 27mg

  • Zinc: 11mg

  • Magnesium 100-300 (Partner with Provider)

  • Potassium: 4000mg

  • Choline: 450mg (although there is research supporting up to 930 mg)

  • Folate: 6000mcg

Prenatals will be another post, but I like to remind people. Your prenatal should fill in the GAPS, not as something that is relied upon for our nutritional intake. The more nutrients that we can get from our food the better. The absorption rate is higher, and food is the best place to get things like folate. Remember, folic acid is the man-made synthetic version of folate.

Son, now that we know that eating a nutrient-dense diet is important, below are some easy nutrient meals that can be made with not a lot of time and effort. Time is the biggest reason that people say that they don’t eat well, so let’s get to preparing some items that won’t take you all day to make.


Quinoa Bowl: Add chicken for extra protein)


Ingredients:

1 small beet peeled

1 cup hummus

2 handfuls of spinach

2 cups cooked quinoa

2 cups shelled edamame

1/2 bell pepper sliced

1 carrot ( use a peeler to make ribbons)


  1. Preheat the oven to 400 degrees. Wrap the beet in aluminum foil. Roast for about 45 minutes, or until beet is tender all the way through.

  2. Once the beet is cool, in a blender or food processor, blend the beet, hummus, and a pinch of salt on high for about 1 minute, until smooth and creamy,

  3. Assemble each bowl with 1/2 of the spinach, quinoa, edamame, bell pepper, and carrot. Top with a dollop of beet hummus and serve with dressing. The recipe below or use one of your favorite pre-made dressings.

Almond Ginger Dressing:

1/4 cup almond butter

1/4 cup water

2 Tablespoons freshly squeezed lemon juice

1 teaspoon pure maple syrup

pinch of sea salt

  1. In a blender combine the almond butter, water, lemon juice, maple syrup, ginger, and salt. Blend on high for about one minute, until smooth.

Bowls are an easy way to eat a nutrient-dense meal without having to spend a lot of time in the kitchen.

*Recipe from Plant Power Bowls by Sapana Chandra


Eat well!

XOXO-Holly


Chandra, S. (2022, August 9). Plant Power Bowls: 70 Seasonal Vegan Recipes to Boost Energy and Promote Wellness. Sasquatch Books.

Easy/Healthy Meals for Pregnancy

One of the most common issues that I hear is that there seems to be some confusion about what to eat or not eat during pregnancy. What can contribute to this issue is that a lot of providers have a hard with nutrition in general, as there is not a lot of time spent specifically on nutrition in medical school, so the most common advice is to eat healthy. What does that mean. The first thing that I want to say is during pregnancy, there is always risk. We have to be able to discern the amount of risk that we want to take. While there are food allergies to consider, the actual risk of things like contracting listeria from soft cheese is very small. Now let’s talk about time. We are busy, and while I have a great appreciation for food, most of us don’t have extra hours in the day to spend meticoulsy preparing every meal. Below are some of my go to easy recipes that pack a nutritional punch.


Breath and Birth MN Bone Broth:

Breath and Birth Bone Broth

Ingredients:

Chicken or Beef Bones

2 cloves Garlic

3 carrots

1 Onion

2 Stalks Celery

6-8 Cups of water

1 TBSP Olive Oil



Directions:

This can be prepared in an instant pot, or in a stock pot on the stove. Smash the garlic. Cut the Celery and Carrots into thirds. Slice the onion, and add the water and Olive Oil. If you are using an instant pot, set the times for about 4 hours, and if you cook on the stovetop, I usually boil on medium for about 6 hours. BE CAREFUL WHEN THIS IS DONE. I let it cool slightly and strain it into mason jars. When you prepare the homemade bone broth, I like to use it up in 4-5 days.


Breath and Birth Vanilla Chia Seed Pudding



Ingredients:

Vanilla Chia Pudding:

4 TBSP Chia Seeds

1 cup Oat Milk

1-2 TBSP Maple Syrup

1 tsp Vanilla

Directions:

Combine all of the ingredients and let sit for 10 minutes. It couldn’t be any easier. I like to put this in the fridge overnight and add fresh berries or serve on some steel- cut oats. I keep this on hand in the fridge in a mason jar. Chia seeds pack a nutritional punch and this is a great snack option.


Ingredients:

1/2 Cup Frozen Blueberries

1 1/2 cup Oak Milk, or Almond Milk

1 TBSP Almond Butter

1/2 tsp Vanilla

Blend the above ingredients in a blender until creamy. Pour into a bowl and top with fresh blueberries, slivered almonds, chia seeds, and granola. Enjoy!

There are so many ways to prepare something quickly and easily. The best way to take care of the body is by giving it nutrient-dense foods. We don't need to make things complicated. The above recipes are more nutrient-dense and easy to make.

XOXO-Holly























Most Common Nutrient Deficicies During Pregnancy

I hear a lot of the same thing regarding nutrition and pregnancy. You are all asking your providers about food, and really what people are being told is that they should eat healthily. What does that mean? That's where I can help. Knowing what will grow a healthy baby, what foods are nutrient-dense, and how to prepare meals and meal plans is one of the best and most important things you can do. I have found that most people don't know where to start, and worse, people are often told that as long they take their pre-natal vitamins, they should "be fine." What is important to note is that "essential vitamins and minerals are dietary components required in small quantities to support virtually all metabolic activity, including cell signaling, motility, proliferation, differentiation and apoptosis that regulate tissue growth, function, and homeostasis." Vitamins and minerals support every maternal, placental, and fetal interaction stage to enable a healthy gestation.

 One of the most common deficiencies is iron, and there were even some studies that I came across that said that almost 40% of pregnant people had a prevalence of low serum iron concentration. Let's talk about foods that are nutrient-dense in iron. "The recommended intake of iron is 27 mg per day in pregnancy vs. 18 mg per day in non-pregnant women." Iron plays a vital role in red blood cell production and is essential as it supports your growing baby and placenta. Iron deficiency can increase your risk of premature birth and contribute to low birth weight. Iron supplements aren't always the best way to ensure that you are meeting your needs as the side effects are often undesirable, and of the people that did take the supplements, 89% stopped taking them due to the side effects. So, your best bet is to get as much as possible through your diet. The best source of iron that you can get is the liver. I know not many people are excited about that choice, but if your iron is low, it is probably your best bet. What are other foods high in iron? Red meat, game meat, oysters, sardines, dark meat, and poultry, If you are vegetarian or can't stomach some of the above choices, spirulina (a type of algae) is another option.

Another group of vitamins that we tend to see a high deficiency in is B6 and B12. Vitamin B6 is critical for your baby's developing brain and nervous system and helps the baby metabolize protein and carbohydrates. B6 is also helpful in managing your nausea or morning sickness. In a study out of the University of Michigan, some found relief by taking 10-25 mg of Vitamin B6 3x per day. (check with your provider to see if this is a good option for you). Sources of Vitamin B6 are Beef liver, tuna, salmon (fresh caught), fortified cereals, chickpeas, poultry, dark leafy greens, bananas, papayas, oranges, and cantaloupe. Vitamin B12 is vital for maintaining the health of your nervous system and is also essential for your baby's developing brain and spinal cord, forming healthy red blood cells, helping make D.N.A. and can help to prevent the risk of neural tube defects. In large part, B12 is found in large amounts in animal products, fortified foods, dairy products, eggs, and poultry.

Iodine. This one does not always get the attention that it deserves. According to one study, "iodine deficiency during pregnancy can cause maternal and fetal hypothyroidism and impair neurological development of the fetus. Iodine requirements are increased by 50% during pregnancy. In some cases, supplementation before or during early pregnancy eliminates cases of cretinism, increases birthweight, reduces perinatal and infant mortality rates, and even increases developmental scores in young children by 10-20%." (PubMed) Iodine is mainly found in animal-protein foods and sea vegetables. While some items like cereals, bread, and milk are fortified, there are more nutrient-dense choices. Seaweed, fish, shellfish, table salts labeled "iodized," eggs, beef liver, prunes, lima beans, and chicken are all sources of iodine.

A lot more goes into a nutrient-dense diet than eating healthy. That is just not sound advice. The other topic I want to address is that most people don't understand. How much do I need? What foods are nutrient-dense? What foods need to be paired together so that we can maximize absorption? These are all the questions we go through, personalized to your specific needs and wants, in my Pre/Postpartum Nutrition meetings. For a short time, I am offering a 60-minute session for $39 as I complete my clinical hours to sit for my exam with the NANP. If you are interested in scheduling one of these, here is the link. We will discuss how to create a nutrient-dense diet to help develop a healthy baby and postpartum time. You will have all the resources and tools you need. No more guessing! I'd love to work together.

I

Be well,

XOXO-Holly

Gernand AD, Schulze KJ, Stewart CP, West KP Jr, Christian P. Micronutrient deficiencies in pregnancy worldwide: health effects and prevention. Nat Rev Endocrinol. 2016 May;12(5):274-89. doi: 10.1038/nrendo.2016.37. Epub 2016 Apr 1. PMID: 27032981; PMCID: PMC4927329.

https://doi.org/10.1093/jn/135.5.1106

Nichols, L. (2018). Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols.


Breastmilk Nutrition.......Part One

I recently took a class taught by Lily Nichols on this topic, and the information is just too important to not share. First, I want to say a couple of things. Breastfeeding is not possible or a choice that everyone makes, and that is ok. I have had a difficult breastfeeding journey with each of my three boys and with my middle son, I wasn’t able to breastfeed at all. That being said, I do remember being very confused about what could, should, and shouldn’t consume, and I really had no idea how any of it impacted my milk. The other thing that I share before I break some of this information down is that this is a topic that is not readily available. Honestly, it wasn’t covered in any of the lactation training s that I have taken, and it’s pretty important stuff. I would like to add that if formula feeding is your choice, or if you choose to not chest feed your baby, I support however you choose to feed your baby.

The nutrient transfer in breast milk is widely variable. It is very dependent on maternal intake. The following vitamins are very dependent on maternal intake. B1, B2, B3, B6, B12, Vitamins A, D, E, K, choline, and fatty acids (DHA). The following are less dependent on maternal intake: folate, iron, calcium, and most trace minerals. The maternal body will pull from stores for folate. Supplementation can also be helpful, but there are a lot of factors to consider when supplementing and choosing a supplement.

Let’s start out by discussing why any of this matters. At birth, a baby’s brain is only 25% developed, and it will doubles in size in the first year of life. Then there are the first 1000 days which are conception until age two. This time period is critical to brain development and epigenetics for a child. What needs to be a primary thought is what are we setting our children up for. One thing that can’t be disputed is the nutritional transfer via breast milk. That being said, we can’t transfer what we do'’t have. There is a lifelong benefit to this. “Key nutrients that support neurodevelopment include protein, zinc, iron, choline, folate, iodine, vitamins A, D B6, B12, and long-chained polyunsaturated fatty acids. Failure to provide these key nutrients during this critical time of brain development may result in lifelong deficits in brain function despite subsequent nutrient repletion.” (2018 American Academy of Pediatrics) What does this mean? We get one shot at this.

This also means that it is wise to look at the maternal diet. Here is one thing to note and I’m gonna bold in this next part! EVEN IF A MOTHER’S DIET ISN’T PERFECT, HER MILK IS STILL A SUPERFOOD! That being said, milk with a lower level of nutrients is a risk for both mom and baby. If a birthing person goes into their pregnancy nutrient deficient, what we know is that they are entering postpartum and their lactation journey nutrient deficient. One thing that should be noted is, at times it can be difficult to measure the exact nutrients of breast milk as there are a few things to consider. What stage of nursing are they at? Colostrum vs mature milk. What time of day is it being measured? How is the milk being handled? What are the different assays of the lab that is working with the milk? (milk banks) Let’s talk about some of the other nutrients and what the contents are.

Protein. Amino acids are highest in colostrum, and we see a decline in mature milk. This process does stabilize after about four months postpartum. There is a definite shift in amino acid concentrations at different stages of infant development. Protein concentrations can shift with variable intake, and we do see a lower protein content after an overnight fast. This also brings up another interesting point. I get a lot of questions regarding intermittent fasting and breastfeeding. The overarching consensus is that it is not a great idea during lactation.

FAT. This topic is one of my favorites and is a really important element of breastmilk. There is also a highly variable content depending on maternal intake. The percent of fat in breastmilk varies up to 50%. There are also three sources of fat which are diet, the synthesis of nutrients in the breast, and maternal fat stores. Fat content is highest in colostrum, lower in mature milk, and highest in hindmilk. There are a couple of things to note, leaner women will make lower-fat milk. This matters as these individuals will need to look at having a higher fat content in their diet. Your babies NEED fat! There is also no direct link between the number of times you nurse, and the fat content in milk. You won’t make more milk because you have more fat in your diet. The fat content of the milk will change, not the amount of milk produced. As long as we are speaking about fat content, that brings us to another interesting point. Breast milk of nutrient-depleted mothers only produces a portion of some of the necessary micronutrients. For example, breast milk only contains 60% of thiamine, 53% of riboflavin, and 16% B12.

B12. This is an incredibly important vitamin to be aware of. The amount found in breast milk is highly dependent on maternal intake. Your B12 status during pregnancy is an indicator of your b12 status in lactation. Here are some of the things that we see in infants who are deficient in B12. Irritability, poor feeding, severe growth stunting, marked developmental regression, (especially in motor skills)demyelination, and excessive sleepiness. Symptoms of this type appear around four-seven months of age. The is one really CRITICAL item to note with this. Deficits are NOT reversed by treatment about 40%-50% of the time. There are a few risk factors with this. Vegetarian and vegan diets (when not adequately supplemented), if someone has poor absorption of certain types of anemia. There are a few things that can really help. KEEP TAKING YOUR PRENATAL VITAMIN. B12 needs are higher in lactation with the RDA of 2.8mcg vs 2.6 mcg during pregnancy. There is some research that indicates that levels that are 3x higher than the RDA are necessary to maintain adequate levels of B12 in breast milk. How can you ensure that you are getting enough? Here are some foods that are high in B12. Clams, oysters, liver and organ meats, red meat, and there is some but in much lesser amounts in eggs/dairy. It is highly recommended that vegans and vegetarian diets supplement lactation above the RDA to ensure that there are high enough levels in their breast milk.

This is a lot of information, but at the end of the day, we need to realize that our nutrition matters. We can’t give what we don’t have, and it is really difficult to heal without making sure that we are getting enough nutrtion for ourselves and our baby. There is much more info on where this came from, and I will write another post continuing all of this next week. Up next….Choline, Vitamin C, Fatty Acids, and DHA.

Breastfeeding can be a little overwhelming, and when you are also trying to consume a healthy diet while doing everything else as a new parent, it can seem like it is hard to know where to start. A healthy eating plan is imperative. I can simplify this process for you. Schedule a time with me here.

XOXO-Holly

Nichols, L. (n.d.). Nutrition for Breastfeeding – Womens Health Nutrition Academy. Lilynichols.Com. Retrieved June 21, 2022, from https://whnacademy.com/product/nutrition-for-breastfeeding/


Nutrition for Postpartum

One of the things that I hear often is that people are so excited to birth their baby because they want to go back to their pre-pregnancy eating habits, and while that is tempting, I’m sure, what if we looked at it as a transition to a more healthy you? If we were honest, we would probably admit that we all could stand to make some nutritional changes. What if I told you that what you eat impacts your long-term health? What if I said that our diet impacts us on a cellular level? What if you knew that you would feel better, have more energy, and boost your immune system? Maybe, we could make the changes that will impact our health in a way that would be life-changing. Life-changing for us and our children. I want to be very clear, I HATE diet culture. I feel passionate about educating people on how they can feel great, have energy, and build their immune systems. There is nothing worse than taking care of our babies when we are struggling with sickness.

I have a couple of resources that are my favorite. The book The First 40 days is chock full of information that will support your health and well-being during postpartum time. If I am being honest, we don’t do this well in the United States. In Bangladesh, some typical meals are kalijira bhorta or black cumin mash seasoned with garlic and mustard oil which is thought to stimulate lochia and increase milk supply. In Nigeria, some traditional postpartum foods are pepper-leaf soup twice per day. This is made with scent leaves, utazi, udz, uziza, and ginger. It is believed that the spices help to restore the uterine genitourinary system. In India they use tradional Hariyali foods like panjiri. Panjiri is a warm, roasted whole wheat pudding containing dried fruits, seeds, nuts, and spice-infused waters with carom and fennel seeds, stimulating lactation. “Whether these foods and practices have proven nutritional or medicinal properties and the science is not wholly conclusive, there is immeasurable value in nourishing the birth parent.” (New York Times) One undeniable thing is that unless there are cultural ties that are binding new parents to the postpartum period, carried over from family matriarchs or traditional birth workers, a lot of us are left going back to our ways of eating on the go, grabbing something quick so that we can continue with our day with little to no thought on how we can nourish our body and our babies.

Let’s look at some of the foods that can benefit postpartum time to replenish our reserves and promote health and healing.

Soups and hearty stews with curries made with bone broth-these foods supply collagen-building amino acids (glycine, proline, and hydroxyproline), which are essential in the healing of the perineal and pelvic floor. It is also high in electrolytes and micronutrients.

High-iron, high protein foods. Slow-cooked meat like pot roast or pulled pork. This next one will be hard for some people, although from a nutrient perspective, it is jam-packed. Organ meats. Liver, Kidney, and heart. Lilly Nichols has lots of great tips on how these things can be “hidden” in meals so that you are getting the benefits.

High-fat foods. Pork, ghee, fatty fish, nuts, and seeds. These are great for breast milk.

Omega-3 fats. Seafood, eggs, grass-fed beef. These foods are high in choline which is imperative for a baby’s brain development.

Iodine-rich foods. Fish/seafood or Seawood broths.

Soft cooked vegetables.

Well-cooked grains/starches. Oatmeal, sweet rice, sweet potatoes. When this is eaten with protein, it is excellent to stabilize blood sugar and energy.

When I did a simple google search, some of the recommendations of foods to eat postpartum were things like chicken noodle soup ( I don’t mind this one so much as if it contains veggies, bone broth, and protein which is nourishing to the body). Some of the other suggestions were salted crackers, beef jerky, and apples. I fear that when googling this, that may stick with you, and one might be led to think that a snack of crackers is sufficient, especially when our culture puts a strong emphasis on “getting back to our pre-pregnancy body.” We need to focus on nourishing our body, healing, and having the energy required to take care of a newborn.

Here are some additional suggestions of powerhouse foods to aid in recovery and leave you feeling nourished.

Whole grains (rice, millet, quinoa, oats, and amaranth

Nuts and seeds. (almonds, walnuts, flaxseeds, pumpkin seeds, and brazil nuts)

Healthy proteins (organic eggs, chicken, grass-fed beef, wild salmon, sardines)

Seaweed

Legumes that are soaked to prevent gas. (black beans, adzuki beans, and chickpeas)

Olive oil or Avocado oil for cooking

Bone broth

I think that what we need is knowing that there are foods that we can add that will nourish our body, build our immune system, and will taste good, all while allowing us to heal—adding things that will promote tissue healing, improve circulation and contain nutrients that support hormonal health and emotional balance in our postpartum recovery. The goal is not to hurry our postpartum time. You grew a human. That’s a big thing, and I think it is high time for our culture to recognize its impact on our bodies and minds. Take the time, don’t hurry, and make things that promote your health a priority. Parenthood is a long road full of ups and downs, and you can do this. Let’s create a foundation that prioritizes your health and well-being as well as your babies. You will be happy that you did.

XOXO-Holly

Makhijani, P. (2021, February 25). How Food Traditions Nourish New Moms. The New York Times. Retrieved February 11, 2022, from https://www.nytimes.com/2021/02/25/parenting/postpartum-food-traditions.html

M. (2020, March 18). Real Food Postpartum Recovery Meals: 50+ Recipes & Freezer Tips. Lily Nichols RDN. Retrieved February 11, 2022, from https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/