NourishDIY
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Pregnancy/Childbirth/Nursing
Foods to Eat More Of:

Pregnancy in General:
  • 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
Nursing:
  • Fruits: avocado, bananas
  • Vegetables: arugula, cabbage, carrots, celery, collard greens, green beans, kale, romaine lettuce,  spinach, sweet potatoes, watercress 
  • Sea herbs, almonds, blackstrap molasses, beans, seeds, yogurt, whole grains
  • To prevent infant colic: Add fennel, dill or anise to food or tea.

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:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Morning sickness: Ginger, nutmeg, peppermint (behind ears, jaw bone, bottom of feet, diffuse)
  • ​To increase lactation: Fennel (bottom of feet, breasts)
  • General nursing: Clary sage, fennel, geranium (bottom of feet, breasts).​​
  • After Miscarriage: Roman chamomile, geranium, frankincense, grapefruit (bottom of feet, abdomen, diffuse)
  • Childbirth:  Massage abdomen with well-diluted clove or sage oils

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • In General: ​Alfalfa, dandelion root & leaf, lemon balm, red raspberry leaf, rose hips, stinging nettle
  • Morning sickness: 
    • Fennel, cardamom, lemon balm, galangal, chamomile and peppermint (best kept as tinctures and used before rising)
    • Eat dry crackers before getting out of bed in the morning and drink and eat separately from one another (breaks between). 
    • Try up to 4 cups of ginger tea daily
  • Indigestion/Heartburn: Slippery Elm, Marsh mallow
  • Constipation: yellow dock, dandelion root
  • To stop bleeding after miscarriage: Cinnamon tea (1 teaspoon ground cinnamon per cup of hot water).
  • Childbirth: 
    • Anise to speed delivery.
    • Raspberry leaf to strengthen the womb (should be taken only the last 8 weeks of pregnancy). 
    • Early Labor: Wood Betony, chamomile and basil
    • Late Labor: Rose petal, raspberry leaf and clove
    • Excessive Postpartum bleeding: Golden seal
  • Nursing:  
    • Alfalfa, borage leaves & flowers, dandelion leaf and root, fennel seeds, German chamomile, red raspberry leaves, stinging nettle
    • Sore nipples: Marigold and Chamomile Cream
    • ​To encourage milk flow: anise, fennel, fenugreek, turmeric
    • To dry up milk: Sage tea; Can also try a poultice made of parsley leaves applied to the breasts
    • To prevent infant colic: Add fennel, dill or anise to food or tea

Yoga 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 & Homeopathic:
  • ​Morning sickness:
    • Vitamin B6: 10-25 mg 3 times daily
    • Ginger:  Up to 1g daily
    • Vitamin K with Vitamin C: 5 mg of Vitamin K and 500-1,000 mg of Vitamin C daily 
    • Sepia 30c
    • Ipecac 6c
    • Phosphorus 6c

Recipes - Food Medicine:
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Banana-Blueberry Smoothie (GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango-Banana Smoothie (GF)
  • Mega-Greens Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Peach-Banana Smoothie (GF)
  • Pineapple Kale Smoothie (V, GF)
  • Soothing Elixir (V, GF)
  • Strawberry Banana Smoothie
  • Tropical Smoothie (V, GF)

Meals:
  • Avocado & Egg Toast
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF) - Omit garlic
  • Edamame Rice Bowl (V) - Omit onion
  • Healthy Scrambled Eggs (GF) - Omit garlic
  • Miso Soup (V, GF) - Omit onion
  • Quinoa Oatmeal (V)
  • Turkey BLT with Avocado & Sprouts - Omit tomato

Sides & Salads:
  • Avocado Cilantro Lime Rice (V, GF) - Omit garlic
  • Caraway Brussels Sprouts (V, GF)
  • Kale Salad with Sesame Dressing (V, GF) - Omit onion & garlic
  • Mashed Sweet Potatoes (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V) - Omit onion​
  • Steamed Edamame (V, GF)​
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