A Spoonful of Health

A Blog About Wellness


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Eating While Pregnant

I did not eat well during my pregnancy. I didn’t think that I had changed my diet very much while I was pregnant. I didn’t think I was eating much more, or eating worse things, but apparently I was, because I gained 50 lbs!

So how can my bad experience help you? Well I can tell you what you SHOULD be doing when you are pregnant and trying to stay fit.

First off, NO DIETING once you find out you are pregnant. If you are already overweight, consult your doctor about what you should be doing, you SHOULD NOT DIET, but you may be told to eat healthier. For a healthier diet the best place to start is the good old food pyramid, and portion control.
Choose MY Plate has the USDA recommended portions and categories you should be eating from.

Now, once you are pregnant, you will have to make some changes in your diet. First off you will actually need to consume more calories. I know, who wants to eat more when they are trying to lose weight! Well you have a human inside of you and s/he needs to eat too! You will need to consume an extra 300 calories per day. And no that does not mean go eat a chocolate bar. Those need to be HEALTHY calories, particularly protein. That leads us to protein, you need to consume at least 60g of protein a day. There are a ton of great protein sources, greek yogurt, chicken, beans, lentils, milk, cheese, and quinoa. The last few things you can do are mild exercise (if you don’t already exercise, and if you do (you probably aren’t reading this blog), you can continue to exercise at your regular level, with doctor consent), getting a good nights rest (do whatever you can to make your rest the best you can, get special pillows, sleep alone, whatever you need) and stay hydrated! This was the thing I was worst at, I hate water! But guess what, if you don’t drink water, then you retain water and that makes you larger, gives you stress marks, increases blood pressure, etc! So about the BEST thing you can do for yourself is to drink a butt load of water.

OF course there are special circumstances to all pregnancies and you will want to consult your doctor before making any large changes in your life, but these are all great things you can do!

Oh, I almost forgot, a prenatal multivitamin, your growing baby needs folic acid! You can absolutely get this from foods such as dark leafy greens, citrus fruit, beans and lentils, but a prenatal vitamin is gonna make sure you don’t miss anything your growing baby needs.

chick

Asian Style Baked Chicken Legs and Vegetable Stir Fry
This recipe gives us protein, folic acid and a ton of other vitamins from the yummy veggies!
This recipe appears to have a lot of salt and oil, but it’s just a marinade, so it won’t all stick to the chicken.

Chicken
Ingredients
8-10 drumsticks, cut slits into chicken
8 cloves garlic
1 inch ginger root
¼ cup soy sauce
¼ cup coconut oil, melted
spices/herbs of choice, parsley, salt, pepper, chinese five spice, etc

Directions:
Blend all ingredients except chicken, marinate chicken overnight in ziploc bag with the liquid you just made.
Bake in a non-stick baking pan for 45 minutes at 375°F.

Vegetable Stir Fry
Ingredients
2 tablespoons olive oil
1 medium red onion
2 cloves garlic
Dash of Pink Salt
2 cups broccoli
2 cups cauliflower
1 medium carrot
5 shiitake mushrooms
1 large bok choy
2 tablespoons & 1 teaspoon soy sauce
2 tablespoons cornstarch
1 tablespoon white cooking wine
1 teaspoon toasted sesame oil
1 teaspoon rice vinegar (or apple cider vinegar)
1 teaspoon tahini paste
1 teaspoon molasses
1/8 teaspoon ginger powder
A pinch of red pepper flakes (omit if you don’t like spice)

Directions:
Chop onion and garlic into slices and heat on stove with olive oil and pink salt for about 7 minutes. Chop up all veggies into small pieces. Add all veggies EXCEPT bok choy to the pan, and continue heating for another 5 minutes. Mix remaining ingredients in a separate bowl, then add bok choy and the new sauce you just created to the pan. Cook for another 8 minutes, stirring often so the sauce doesn’t burn!


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Lemon Water

My first goal is starting each day with 16oz of lemon water.
This already puts me 2 cups into an 8 cups of water a day routine. I am going to try to drink more than 8 cups of water by making my cups 16oz instead of 8oz. It should be fairly easy with the lemon because it is not so boring. I’m going to try some other water flavours later on, such as cucumber water, or putting berries and mint in water! Anything to make it not so blah!

lemon

I am putting lemon in my water because it gives it flavour, and I hate plain water.
But there are MANY great reasons lemon added to our water is beneficial.

lemon2

This week I will be linking to two other blogs which gave me some amazing recipes so I could make Chicken Wraps!
I started with homemade Tortillas from A Sweet Pea Chef. These were the yummiest flour tortillas I have found. I edited the recipe and used whole wheat flour instead of white, and I used vegetable shortening. I think these would be amazing made with butter, but I did not want to stray to far from the original recipe on the first try. The nice thing about the homemade tortillas is you know exactly what you are putting in them. There are no preservatives or sugars. I used whole wheat flour to give me some whole grains for the day! Of the reasons I wanted to make tortillas is because I had SO much stuff in my pantry and I need to find ways to use it!
In the tortilla I put lettuce, tomato, shredded cheddar cheese and homemade sweet and spicy mustard. I will post the recipe for this in the future.
Of course my chicken wraps would not be complete without chicken strips!
I had two chicken breasts in my freezer so I cut them into strips and followed a REALLY easy recipe for Oven Baked Chicken Strips from Happy Money Saver. This recipe is great because you make a ton and freeze them for the future! You can add in any spices you want to the flour part. Again, I used whole wheat flour, and I added pepper and thyme to mine for flavour!
Chicken breast is great because it is a lean protein, and being oven baked it does not retain all the fat you get from deep frying!
This recipe made us about 5 wraps and gave us a bunch of leftover tortillas which we have been using for breakfast wraps, and peanut butter snack wraps.