Archives For vegan pregnancy

Hello, beautiful mamas,
eating foods that are full with pure energy and nutrients that will nourish your body will help you not just feel good, but will also directly affect the health of your baby.Apart from the most obvious foods like fresh fruits, vegetables and whole grains it is also time to pay attention to the proteins and fats, that you consume.
 
I am in my 11-th week of pregnancy and I have found, that if I don’t include some of the foods listed below in my meals I tend to feel lethargic and light-headed. Apart from the fact that this time I am experiencing a great morning sickness. I find myself feeling VERY hungry at times. I find this pregnancy very different from my previous three. It could be because of my diet, it could be because of my age or simply because every pregnancy is different.
So here is a list of foods, that I find to help me and I hope you will find the list useful.
 
1.Beans, Legumes and Lentils.
All beans including kidney, black, white and red beans, chick peas and lentils and all the other varieties from their families are full with nutrients and slowly released energy. They are high in protein(amino acids) antioxidants, fibre, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Those little monsters are versatile. All beans are great base for many kinds of curries, burgers, stews or casseroles, but as well as that they are a nice addition to your salad and they make a nice spicy wrap. Lentils are wonderful in soups and the variety is almost endless. And where will I be without chickpeas, that make the “holy” hummus. This simple and uniquely tasty dip is one of the foods I simply can not part.
 
2.Whole grains
Whole grains contain lots of nutrients including fibre, several B vitamins (thiamin, roboflavin, niacin and folate) and minerals including iron, selenium and magnesium. Try to eat as much as possible unrefined grains as they contain the nutrients, that you need. If you like baking make spelt flour bread or oatmeal cookies. Also adding bulgur wheat or amaranth grains to your soup will not only give it a nice thick texture, but also will provide you with the health benefits of eating whole grains.
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system and keeping yourself healthy will keep your baby healthy.
 
 
 
3.Leafy green vegetables
When it comes to pure plant power there is nothing like green leafy vegetables freshly grown and eaten in season. They carry the sun energy in every bite and all these green monsters will give a wonderful boost of iron, amino acids and a bunch of vitamins and minerals. This is Nature’s medicine. The best part about leafy green vegetables is that you can eat as much as you want of them. They are high in Vitamin C, Vitamin E, calcium, folate, magnesium. Choose from salad leafy greens like radichio, wild rocket, lettuce and Swiss chard(high in Vitamin K). Why don’t you add some watercress to your sandwich or a big bunch of spinach in your curry just before serving? These foods are very easy to include in your daily meals as they can be added to almost any dish, regardless if it’s lunch dinner or breakfast.
 
 
4.Nuts and seeds
Simply a handful of raw or sometimes cooked nuts can enhance your diet while pregnant. Nuts are very filling , especially when eaten raw. Take a handful of almonds(high in calcium) or cashew nuts(high in copper which is vital in iron utilization, bone health and elimination of free radicals) with your breakfast or as a mid day snack and you would immediately add some protein to your meal. Seeds are even more special. Choose hemp seeds and flax seeds for omega 3 oils. Walnut oil is also high in Omega 3 fatty acids and it makes a nice salad dressing when mixed with balsamic vinegar. Sprinkling some sesame seeds will add calcium and magnesium to your diet. Those are vital minerals for a healthy bone development and energy. Try pumpkin seeds in your salad or they also make a lovely part of a snack that you can enjoy any time. Pumpkin seeds contain a wide variety of nutrients including magnesium and manganese, copper, and zinc . They also contain plant compounds known asphytosterols and free-radical scavenging antioxidants
 
 
 
Bonus super foods: Folate-rich foods
Folate (folic acid), another B vitamin, helps the body form red blood cells.
When I went for my first check up with my midwife the first thing that i was offered was to get some folic acid tablets. Personnaly I prefer to stick to the natural form of folic acid, which is called folate and here is a list with folate rich foods.
  • Dark green leafy vegetables such as spinach, collard greens, mustard greens, turnip greens and broccoli.
  • Legumes such as dried beans and peas (black-eyed peas and black, pinto, kidney and navy beans) and peanuts.
  • Asparagus.
  • Orange juice and oranges.
  • Avocado.
  • Strawberries.

I hope you find this list helpful. Enjoy your meals and be well.

Thank you very much for stopping and please feel free to leave me a comment in the box below.

Lots of Love,

Ivelina

 
 

Hello, beautiful mamas

as you know this is my first vegan pregnancy. Although i have been pregnant 3 times before and have three amazing boys being vegan and pregnant is a new territory for me.I have come across few blogs where some women have chosen to go back to meat and dairy while pregnant. Personally I believe you should do what you feel is best for you. I will be taking some blood test in two weeks time and I am very hopeful that everything will be fine.

At present I am taking a B12 2 or 3 times a week, do my best to get out for as much sun light as possible and enjoy a variety of foods, making sure I eat plenty of leafy green vegetables, beans, whole grains and sweet fruits.

If you are vegan and want to research more nutritional information about being vegan and pregnant here is a list with very informative websites to which I turn to quite often even before I got pregnant.

According to the National Health Services website a planed vegan diet is fine during pregnancy. You can read all their recommendations here.

 

One of my favourite websites when it comes to vegan nutrition is The Vegan RD, by Ginny Messina, MPH, RD. Her articles and research of subject regarding vegan diet and topics around being vegan is fantastic very truthful. Click here to visit The Vegan RD.

Another great website where you can also find a bunch of information is by Jack Norris RD. As a long term vegan himself his website provides up to date information on many topics including pregnancy.To read some of his latest articles please visit JackNorrisRD.com

If you are looking to read about other beautiful mamas vegan pregnancy experience I would also like to mention Alicia Silverstone’s website-The Kind Life. In there you will find also other information about living vegan.

Recently I have also been visiting the Elated Vegan website where you can find very informative and valuable articles regarding vegan nutrition. Highly recommend it,too.

At the moment I am also reading a book called The Everything Vegan Pregnancy Book: All You Need to Know for a Healthy Pregnancy That Fits Your Lifestyle and I will share my thoughts about it with you once I finish it.

I would also like to mention that there are a few groups on Facebook, that you can join and connect with other parents to share experience.

Hope you find the mentioned resources useful.

Be well,

Lots of love,

Ivelina

Hello, beautiful mamas

it’s week 12! Hooray! For most mamas the 12-th weeks mark the day when you can freely let everyone know, that you are expecting. One of the main reasons is that you are very likely to show, but you might not.

vegan pregnancy diary

I am showing too well these few days, my tum is expanding and it wobbles when I walk too fast. It is those weeks that I look like I have been eating too much, but the reality is that I am caring this little baby. I used to have  a lot more weight on the last time when I got pregnant and according to a few articles,  I read on line,  my body is just shaping and getting ready.

I also know that the main reason for a healthy weight gain around your waist and thighs is for the production of breast milk. So never worry all this stored fat is very likely to be happily redused by your lovely baby.

The main thing this week is that I don’t feel as sick any more. I only had a few short phases of sickness, which I fixed with eating a cucumber and the other one with a few fresh strawberries. I find eating fresh cool fruits or vegetables one of the best remedies for nausea, but it doesn’t  always work.

So also this week my tum is getting bigger by the hour. I have been thinking about writing a one week food diary, but still haven’t done it. Well now I am starting to feel a bit better I will get on with it.

What else? This week I felt breathless a few times. I could be not breathing properly or have been spending too much time sitting about. The other day when my boys and my man wanted me to go with them to play tennis I simply brought my sun lounger and my Kindle. It was so nice and I will be doing it again and again over the coming summer months.

There are only two weeks left of the school run, so I am looking forward to that chill out atmosphere in the house. In fact it is already here as my boys have hardly any homework and it’s all relaxed.the long bright days and beautiful bright evenings have me filled with energy and I find myself staying up late a lot, but wait till October comes and I am in bed at 8 o’clock.

I love it this way. Now in my head I am constantly making plans about changing and rearranging the rooms, shopping list have been written and rewritten, but haven’t done anything yet. I like to wait till later in the pregnancy. It is all exciting.

My mum got me such a nice maternity leggings I have been wearing them all the time. I will be writing a blog post dedicated to maternity wear so I will share some photos of my clothes.

So this is from me this week.

Keep well and take care of your beautiful body.

Lots of Love,

Ivelina