Pregnancy

General pregnancy health, as well as common symptoms

FOODS TO EAT MORE OF

• Fruits: avocado, bananas, cantaloupe, clementines, grapefruit, lemons, limes, oranges, strawberries, tangerines
• Vegetables: arugula, cabbage, carrots, collard greens, kale, peas, romaine lettuce, spinach, sweet potatoes, watercress
• Dulse, seeds (especially flax & sunflower), kelp, beans, blackstrap molasses, nuts (especially almonds), olive oil, soy products, wheat germ, whole grains, yogurt

FOODS TO AVOID OR MINIMIZE

• Garlic, onions and hot peppers
• White sugar & flour
• Artificial food additives
• Caffeine & alcohol
• Bran, tomatoes, potatoes, eggplant and peppers

ESSENTIAL OILS 

• Morning sickness: Ginger, nutmeg, peppermint (behind ears, jaw bone, bottom of feet, diffuse)
  

HERBAL

• ​Alfalfa, dandelion root & leaf, ginger, lemon balm, red raspberry leaf, rose hips, shepherd's purse, stinging nettle, yellow dock
• Yellow doc is used as a pregnancy tonic by some, as it improves absorption of iron. Some say to avoid however, so consult an expert.
• Indigestion/Heartburn: Slippery Elm, Marsh mallow
• Constipation: yellow dock, dandelion root
• Raspberry leaf to strengthen the womb (should be taken only the last 8 weeks of pregnancy). 
• Morning sickness: Fennel, cardamom, lemon balm, galangal, chamomile and peppermint (best kept as tinctures and used before rising)
• Morning sickness: Try up to 4 cups of ginger tea daily

NATURAL

• Morning sickness: Eat dry crackers before getting out of bed in the morning and drink and eat separately from one another (breaks between). 

YOGA / MEDITATION THERAPY

• Pregnancy Yoga | Episode 1 (11 minutes - Tonic)
• Prenatal Yoga - 5 Poses for All Trimesters (34 minutes - Yoga with Adriene)
• Prenatal Morning Yoga Routine (15 minutes - SarahBethYoga)

SUPPLEMENTS
​For Morning sickness:

• Ginger:  Up to 1g daily
• Vitamin B6: 10-25 mg 3 times daily
• Vitamin K with Vitamin C: 5 mg of Vitamin K and 500-1,000 mg of Vitamin C daily 

HOMEOPATHIC
For Morning sickness:

• Ipecac 6c
• Nicotiana tabacum
• Phosphorus 6c
• Sepia 30c

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Kiwi-Pineapple Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Soothing Elixir (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Mango-Banana Smoothie (GF VT)

Peach-Banana Smoothie (LC GF VT)

Strawberry Banana Smoothie (GF VT)

Barley Water (LC VG VT)

Mega-Greens Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Tropical Smoothie (LC GF VG VT)

MAINS

Avocado & Egg Toast (LC GF KT VT)

Healthy Scrambled Eggs (LC GF KT VT)

Turkey BLT with Avocado & Sprouts (LC)

Buddha Bowl (GF VG VT)

Miso Soup (LC GF VG VT)

Edamame Rice Bowl (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

SIDES

Avocado Cilantro-Lime Rice (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Kale (GF KT)

Smoked Almonds (LC GF VG VT KT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Mashed Sweet Potatoes (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Nutty Brussel Sprouts (GF KT)

Roasted Sweet Potatoes (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)