During gestation, the body produces large amounts of human chorionic gonadotrophin (hGC). Once placenta is well established between 12 and 14 weeks, nausea often eases. Other hormones such as estrogen and thyroxine also play a part, and can create symptoms well beyond first trimester.
Hyperemesis gravidarum occurs very early, usually before 5 weeks, and causes excessive vomiting. This can lead to dehydration and nutritional deficiencies, and create a cycle that is difficult to break. IV fluids, nutrition and medications may be necessary.
Prenatal vitamins can cause nausea, as they are loaded with minerals, herbs and vitamins in large doses. The large horse pills often have a revolting smell and are difficult to swallow. A normal pregnancy and a well-balanced diet generally provide the RDA of all nutrients except elemental iron and folate, both of which must be supplemented. A standard prenatal vitamin formulation contains the following supplements:
Iron – 30 mg
Zinc – 15 mg
Calcium – 250 mg
Vitamin B-6 – 2 mg
Folate – 0.4 mg
Vitamin C – 50 mg
Vitamin D – 5 mcg
Of course, contents vary by individual formulation, and nutrient supplementation should be chosen with attention to individual patient needs. If you choose to forgo a prenatal vitamin, do a thorough accounting of your diet. Most people think they eat well enough; most people are wrong.
Prenatal vitamins aren’t necessary, but they are prescribed to most patients for various reasons. A major reason is that a nutritionally compromised pregnancy can be difficult to identify, and the potential benefits of routine supplementation overshadow any risk that can be attributed. Also, the psychological impact of supplementation cannot be overlooked. Many patients are uncomfortable with the idea of foregoing prenatal vitamins and are reassured by their prescription.
Tips for Preventing Nausea When Taking Prenatal Vitamins
Take your pills right before bedtime or naptime. Lack of body movement often helps reduce nausea.
If you’re gagging on size of your pills, switch to a chewable or liquid supplement, or even a product with smaller pills.
Not all prenatal vitamins are the same. Try a brand that doesn’t have a nauseating odor or aftertaste.
Taking prenatal vitamins on an empty stomach is a recipe for queasiness. Eat your meal, let it sit for a few minutes, and then take your pills with lots of water.
Wash your vitamins down with peppermint tea instead of water. The American Pregnancy Association recommends this soothing tea for easing nausea.
1 gram of Ginger/day has been shown to reduce nausea during pregnancy.
Eat stomach-settling foods:nuts and peanut butter, citrus fruit, fruits and vegetables, water and carbohydrate rich foods such as potatoes, bread, crackers and pasta.
Use Drugs with caution: OTC antihistamines such as benedryl, and anti-nausea dimenhydrinate (Dramamine) can provide relief and are generally less risky than stronger prescriptive therapies. But when benefits outweigh the misery and nutritional deficiencies, Zofran, gabapentin and other options are available.
What to Eat for Prenatal Health
Iron (30 mg/day)
Cook in cast iron. Each meal prepared will have approximately 1 mg of iron.
Chicken Liver: 3 ounces contain 12 mg of iron
Beef Liver: 3 oz of liver contain 7.5mg of iron, also high levels of vitamin A. Eat no more than once/week.
Beef, chuck braised: 3 oz has 3 mg iron
Prune juice: 1 cup of prune juice has 3 mg iron
Oysters. 1 mg of iron per oyster
Blackbeans: 1 cup cooked black beans = 3.6 mg of iron
Lentils: 1 cup cooked lentils has 6.6mg of iron
Spinach: ½ c boiled/drained has 3 mg of iron.
Chicken: 3 oz chicken has 1 mg iron
Turkey or ground beef: 3 oz of turkey or ground beef contain 2 mg of iron
Molasses: 1 tbsp has 1 mg of iron
Nuts and seeds: 1 cup cashews 8.22mg; sunflower seeds 4.24mg, pumpkin and squash seeds 11.38 mg; pine nuts (pesto!) 7.47mg; Hazelnuts 5.41mg; pistachios 4.96mg; almonds 5.29mg
Pumpkin and squash seeds: 6.6mg per cup
Cashews: 7.7mg per cup
Spinach: 1.4 mg per cup cooke; 0.5mg per 100g raw
Pork (lean shoulder) and chicken: 4.3mg per 3oz
Dark Leafy Greens (water cress, curly kale): ~ 130 mg per 100 g raw
Arugula, Collard greens ~55mg per 100 g raw
Low fat Mozzarella: 269mg/1 oz; 1086mg/cup
Fortified tofu: 434mg per ½ cup
Sunflower seeds: 1.88mg/cup
Tuna: 0.88mg/3 oz
Wild Salmon: 0.80 mg/3 oz
Turkey and chicken (light meat): 0.69mg/3 oz
Lean Pork: 0.67mg/3 oz
Beef (sirloin steak, filet, rib eye): ~ .55 mg/3 oz
Spinach: 0.44mg/cup cooked
Excellent sources of dietary folate include romaine lettuce, spinach, asparagus, turnip, collard and mustard greens, parsley, cauliflower, beets and lentils. Calf and chicken liver is excellent source. Folate from food has an average bioavailability of 65%.
Supplemental folate (Metfolin, Solgar, Designs for Health, Thorne, Metabolic Maintenance and Pure Encapsulations brands) is 5-methyltetrahydrofolate of 5-MTHF. Avoid folic acid supplements.
Juice Plus: Folate for pregnancy is 400mcg (0.4 mg) 2 capsules of Garden Blend contain .28 mgs and 2 capsules of Orchard Blend contain .14mg and Vineyard Blend .360mg. This is a total of 780 mcg per day!
Folic acid is the synthetic version of folate. Get as much natural folate as possible from food. High intake of supplements with folic acid can mask B12 deficiency.
Vitamin C (50mg/day)
Red Bell Peppers: 210 mg per large pepper
Yellow Bell Peppers: 342mg per large pepper
Green Bell Peppers: 132 mg per large pepper
Guavas: 377mg/cup. 126 mg/fruit
Kale: 80mg per cup chopped
Kiwi: 64 mg/fruit
Broccoli: 81 mg/cup chopped
Strawberries: 97mg/cup sliced
Oranges: 96 mg/cup sectioned
Tomatoes: 55mg/cup cooked
Green Peas: 58mg/cup
Pineapple: 78mg/ cup chunks
Vitamin D (5mcg/day) (Often measured in IUs instead of micrograms. Multiply IUs by 0.55 to convert to mg.)
Cod liver oil: 1 tbsp 1400IU or 770 mcg. 1 tsp 500IU or 275 mcg.
Oily fish: 3 oz trout 579 IU or 319 mcg; 3 oz Smoked Salmon 597 IU, 329 mcg; 3 oz swordfish 561 IU, 309 mcg; 3 oz salmon 448 IU, 247 mcg (Fish low in mercury and safe for 2-3 servings per week in pregnancy: farm raised rainbow trout, wild caught salmon and whitefish.)
But don’t feel like you have to eat it all at once. Bake your pumpkins while they are fresh, and they’ll continue to deliver fall perfection long into the winter.
Carve open the pumpkin, slather a bit of the pumpkin pulp on your face* for a delightful pumpkin facial, save the seeds for roasting (rinse them in hot water, drain in a collander and leave them out to dry) and then create a puree that lasts for months.
*Let the pulp dry and then rinse your face with warm water. Enjoy tighter pores and soft skin. ESTÉE LAUDER can’t compete!
Make a Pumpkin Puree:
1) Clean out your pumpkin of all of the pulp. Save the pumpkin seeds for roasting, slather some pumpkin guts on your face for a pumpkin facial, get messy!
2) Make a happy Jack-o-lantern if you wish, or just plop the pumpkin on a baking sheet and roast in 350 degree oven for about an hour, until outside is squishy to the touch.
3) Allow the roasted pumpkin/Jack-o-lantern to cool.
4) When pumpkin is cool, peel off the skin
5) Place cooked pumpkin flesh in a food processor or high speed mixer. Process until desired pureed consistency.*
*Note: If you are too lazy to wash another appliance, you can skip this step and just transfer cooked pumpkin flesh to freezer-safte containers.
Oh, the potential!!!
We have pumpkin recipes for every occasion!
Click on the picture to get to the pumpkin recipes…
I’ll admit it. Swiss chard is my favorite vegetable. It is a super food, packed with nutrients, taste, and colorful beauty. Swiss chard is one of the most nutritious vegetables, being rich in vitamins K, A, C magnesium, manganese, potassium, iron, and antioxidants. It is relatively mild and subtly sweet compared to other greens, such as kale and collard, although those are also at the top of my list of favorite nutrient-packed veggies. You can eat chard raw (chop off the stalks and eat it like celery!), as a green in salads, smoothies, sautés, soups, and stir-frys.
Swiss chard comes in a rainbow of colors, red, pink, orange, yellow, and green. Give it a try… it will change your life!
It’s Super Bowl weekend and the Hot Vegan Wife (HVW) is in San Francisco on an overdue, five-day girls retreat. What’s a Dad to do for four hungry kiddos? The easy answer would be eat out every meal, order-in delivery, or make mac’n’cheese 3x a day.
But no, I’m better than that. I can do this. We did visit the Loving Cafe (vegan) for lunch on Saturday, but other than that, I was able to create meals from scratch that the kids actually ate. The kids and I are eating eggs again, in moderation, and from local, happy chicken farms, so one meal was fried eggs over quinoa with rice milk. Another was toasted peanut butter banana sandwiches with tomato soup. Today’s breakfast was apples, oranges, cranberries, almonds, pears, and bananas cut up into one big bowl and all of us bellied up to the bar and picked at it as we planned the day. I’m most proud of the Saturday and Sunday evening meals.
Saturday night I found a fridge full of this week’s Green B.E.A.N. Delivery so decided to have some fun with a modified HVH version of stir fry. I cooked a cup of white quinoa in the rice cooker along with 2 cups of water and a vegetable bouillon. In a skillet I started with a cup of water (rather than oil) on medium heat. Once the water was simmering, I added six chopped garlic cloves, chopped vidalia onion, and ten chopped crimini mushrooms.
I chopped green organic bell pepper, organic carrots, Macintosh apples, and almonds and placed each in a separate dish for a buffet of choice. I shredded a handful of greens for the bottom on each kids’ bowl then added the quinoa and stir-fry. Each child could then add whatever quantity of the four ala carte items, but I made them take some of each. The apples and dry almonds were popular and the meal didn’t last long as they all gobbled up quickly. Success.
Tonight was the Super Bowl. The 12-yr old thought we’d be ordering pizza since “that’s what people do for the Super Bowl”. I took that as a challenge. A celebration deserves the best, and I’m learning that we’ve defined “good food” all wrong. What I served may have been the best meal I’ve personally ever created.
I started with 2 lbs of Cal-Organic Red Potatoes diced up and cooked in a deep skillet with 3 cups of water on med-hi heat, covered, with a vegetable bouillon, oregano, thyme, salt, and basil. Once the water was steamed away, I removed the potatoes and placed in a covered dish for later. In a 2-qt pot of boiling water I placed 3 lbs of green beans with the tips cut off and simmered until everything else was ready. In a separate skillet I started simmering a cup of water then added five chopped garlic cloves and a small vidalia onion. After a few minutes of simmering, I added chopped smoked apple sage grain “meat” sausages. I cut the cooked green beans into smaller pieces and added them to the skillet that still had a little water remaining. This simmered covered for about five minutes then I added the secret ingredient – a can of diced pineapple.
Wow, this was good. It’s really not that hard to cook! Anna was a little concerned when she saw “sausages”; she doesn’t like anything spicy. But the mouthful of pineapple and seasoned potatoes made the perfect combination. As a follow up, I served rainbow sherbet. The kids loved it and we enjoyed the game without the nachos, pizza, and milkshakes that I would have served before the HVW and I woke up vegan exactly 2 years ago this weekend.
I just published Cordelia’s post, Music Monday: Another Week of This? She’s a light in my life, one of many, and we were talking about how hard it can be to deal with reality.
She shared with me that she wanted to celebrate the winter snow this weekend by making soup and snuggling down with a few documentaries. I’m not sure which ones she viewed, but her sentiments were similar to mine after a marathon that included SuperSize Me, Food Inc., Glass Walls (with Paul McCartney), An Inconvenient Truth and Black Wave (Exxon Valdez Oil Spill).
When you are willing to look at the truth, you might feel horror at the magnitude of wrong in our world, and an overwhelming sense that we can’t fix it.
It makes you want to hide under the covers and go back to sleep.
When I saw her comment of frustration, I tweeted back a little advice (82 characters to be exact)…(I am old enough to be her mother, so I’m qualified…)
When you are waking up to the harsh glare of the truth, wear sunglasses. #designer
It would be easy to just get mad at all the injustice; anger is created when you argue with reality as though you can control it. Saying It should be like this, or It shouldn’t be like that isn’t the solution. So shhhh….
Anger with the truth doesn’t create positive change. It’s not beautiful. It robs us of joy and peace. It diminishes our capacity to accept the present moment exactly as it is. It creates fear. Fear creates more pain. It’s a cycle that only you can stop.
When you feel yourself getting angry, take a breath. Look at every moment as a gift…if only of opportunity. Let go of your rightness; it won’t serve you, but only stand in your way as yet another obstacle. If your heart hurts, feel the pain and acknowledge the suffering without trying to change it.
We can’t control what goes on around us. But we can choose our attitude. Choosing to bear witness to what is real is the first step. Applying love and compassion to our reaction is the next.
Beyond that, it’s out of our control.
So when you are ready to open your eyes, grab a good pair of sunglasses. The light may be harsh, but darkness isn’t the answer.
………Life would be better if my day didn’t start at 7a.m.
Like many of you, most of my Mondays look very similar: school, homework/studying, and then work. While I choose all of these things individually, they collectively begin to feel monotonous. Maybe I wish for a more glamorous life.
If I could rewrite today, I probably choose to travel, feel the sunshine, eat healthy and beautiful food, attend a yoga class, or take pictures of everyday beauty that catches my eye.
I find myself complaining about the boring basics, but then I look at my list and realize the potential is in the perspective. I can stand on my head (yoga), put a funky head band on and travel in style to my class, try a new blend of coffee, and as my mood shifts, take pictures with my mind’s eye of each moment I embrace through out the day.
To get out of the normal human reaction to Mondays (AAAAGGGHHH) I am going to listen to David Ryan Harris’ Be Beautiful. It’s true that no matter how horrible we think our lives are, there is always someone out there who would trade places with us. Luck, like beauty, is in the eye of the beholder.
I think the key to not only surviving the week but to embracing it as a gift is to believe that we as individuals are enough, that we alone are worth it. Every time I got in one of these ‘grass is greener’ ruts as a child, my mom would always say JUST BE YOUR SELF! It would drive me crazy but as I sit here this morning all I want to say to you is, do not let go of who you are because you are already perfect.
Besides, how do you know that what you want will make you happy? If you don’t have it, how do you know? Consider that you already have everything you need to feel free.
Today’s goal is not comparing yourself to anyone. If you catch yourself saying the slightest part of a comparison I want you to repeat these lyrics in your head: “Believe you belong and be beautiful. Be free, be strong and be beautiful.”
The only thing we can control in life is our attitude. Beauty comes from within…EVERY TIME!
We encounter many people through out our lives. From childhood to adulthood we build and break bonds between hearts. Creating these relationships and learning from them helps us grow. I think we form these bridges because as humans it is in our nature to want to feel connected to something. Each of the people in our lives fill a different spot in our heart. This is why all of our relationships, romantic or otherwise, look different. Being human, of course, comes with it’s difficulties. These bonds we form with people either continue to grow stronger or begin to break. Both of these must happen in order for us to maintain balance.
There is nothing wrong when bonds that connect us find a natural end. It doesn’t make us bad people to lose connections, it makes us strong. Everything alive, including relationships, has a life cycle–a beginning, a middle and an end. Having someone, no matter how long the bond held, means our hearts are open.There are times when these connections with others are easy to maintain, as well as time when it becomes a bit more strenuous. Either way it is always important to remember to not take people for granted.
It is quite possible that the people who hold our strongest bond may feel like we don’t appreciate them. Learning to be a balanced human requires us to be mindful of others and their feelings. It requires us to push our pride aside and tell people how we feel, to be open, or vulnerable. These are not things that society tell us are good traits in a strong person. It is often assumed that a strong person has no fear, yet I would say a strong person can show courage in the face of fear.
It is said that a strong person doesn’t let people get the best of them, yet I would say a strong person doesn’t let fear keep them from giving their best in every moment Being open to love takes a strength much bigger than closing ourselves off from human connections. Communicating our appreciation with the people we build relationships with helps us become more balanced, happy people because it requires us to be open.
Today I hope that you will tell someone who you care deeply for that you feel lucky to know them. Write a note and slip it in a brief case, or leave it on a windshield. Send a text or make a call. Better yet look the person in the eyes and tell them. It’s okay to feel a little goofy or uncomfortable. Nothing is easy the first time. But feeling love is not the same as showing love. Take action today with someone you are lucky to know.