Hello Mama,
Welcome to my series on Vitamins & Minerals for a Healthy Pregnancy. Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals. My goal for you is to use this information to have the healthiest pregnancy, birth and postpartum possible.
It is important for you to know that there are only TWO recommended supplements by ACOG for pregnancy folic acid & iron. Most prenatal vitamins on the market do not contain bioavailable nutrients, nor do they adequately supplement the standard american diet (think food pyramid/myplate). Additionally, there are not "postnatal" vitamins offering women the supplements needed to maintain recovery, health and lactation.
Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals.
I'll soon have my masterclass available that dives deep into the nutritional needs of pregnant & lactating women. Let's start with Vitamin A
Benefits of Vitamin A
Vitamin A deficiency is rare in the modern world. Deficiency is more common in SE Asia and Africa.
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
your multiple trips to the bathroom each night at the end of pregnancy? I bet it will be a gift for nighttime diaper changes and feedings too.
Healthy levels of vitamin A support blood volume increase in late pregnancy, your blood volume increases by almost 1/3 in your third trimester. In your pregnancy you will be offered a test to check your iron levels as well as a screening for gestational diabetes. These are offered for good reason: many women become anemic at some point in pregnancy which impacts energy levels and mood as well as complications arising from anemia (we'll talk more about this when we get to the post on iron). These tests are offered around the time your blood volume starts increasing rapid. You may want to schedule these tests for week 27 or 28 unless you are at an increased risk of gestational diabetes. Let's make sure your body has the vitamin A needed to support these changes
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
Foods Rich in Vitamin A
Carrots, one serving (61g) 10,191 IU
Butternut Squash, one serving (140g) 14,882 IU
Sweet Potatoes, one serving (133g) 18.869 IU
Broccoli, one serving (148g) 922 IU
apricots, one serving (165g) 3178 IU
spinach, one serving (30g) 2813 IU
pumpkin, one serving (116g) 9875 IU
liver: animal and fish, one serving (85g) 15,297 IU
milk, one serving (244g) 115 IU
eggs, one serving (50g) 260 IU
What vitamin A rich food are you eating today? Share your favorite recipes below!
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Did you know I am a birth doula & life coach? I also have board certified training hours in fertility and reproductive, aroma therapy and infant massage in addition to my advanced education in how the body works from my Massage Certificate. I was a LMT in Wisconsin for 13 years and a respected prenatal massage therapist in my community.
I offer a free consult to help you get clear on your goals for pregnancy, birth and postpartum and create a plan to get there.
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Birth is a very special time in your life, but it's one day out of the entire childbearing year. You are meant to have a positive experience. You can navigate all the challenges and concerns during pregnancy, birth and beyond with grace and ease.
I support you with personalized coaching, pregnancy health, childbirth education, breastfeeding/formula feeding preparation as well as preparing for postpartum and even returning to work!
I want to offer a few of my favorite things to simplify your days, because they simplify mine as a homeschooling + working mom of five kids.
1. Air Fryer
When we tried our very first air fryer, it was cool, but it took us like 3-4 batches and over an hour to make the food. The first batches were cold and that was just kinda a bummer.
We received this as a gift from a very dear friend, and I honestly think it would be worth $300 because of how it simplifies clean up and saves me time
Three Favorite Ways We use the airfryer
1. Roasted Potatoes & Turkey Bacon
- Sweet Potatoes and Russet Potatoes: chop into small-ish pieces
- Spray with avocado oil
- Salt & stir
- spread potatoes around the edges of each tray
- place 3-4 turkey bacon strips in the middle of each tray
- Set to 400F for 8-10 minutes, rotate trays
- Continue for another 8-10 minutes, rotate trays
- Continue for final 6-8 minutes & serve
2. Burgers---What??
- Line each tray with foil to really simple clean up
- place 2 burgers per tray, we use Salmon burgers & Beef Burgers
- Set to 400F for 15 minutes
- Serve!
3. Cookies - Yes, I am serious
- Follow Instructions, but instead of pre-heating your oven, preheat your air-fryer
- Rotate Cookies for the final 4 minutes and final 2 minutes
- if you rotate your cookies too soon, it messes with the rising. So let's say they are 12 minute cookies, rotate at 8min and 10 minute marks
Special Notes: An air fryer saves on energy + heat (so important for me in the warm Sonoran Desert); they do not cook all things perfectly. This is why I have some modifications and typically rotate all three trays by the total cook time. Generally speaking, the "middle" tray gets the least crispy. Final note: often the food on the edges cooks faster, which is why I make my potatoes they way I described.
2. Planner & Accessories
My Favorite Pens https://amzn.to/3GDHcCP
My Favorite Planner, the winter one is going to be available in a few days! https://amzn.to/3Vcq1fK
New Sparkly Sticky Tabs https://amzn.to/3EyErjc
3. Positive Parenting
Positive Parenting is not a quick route to get your kids to cooperate, but the truth is you want to so much more than immediate, surface-level compliance. You want children who are self-motivated to be kind and compassionate. You do this by offering emotional connection, personal power and by having routines and rhythms that allow you to reduce power struggles.
My Gentle Parenting Mini-Course is not yet available for sale, so I want to offer you a sweet deal on the parenting program that gave me the tools I needed. The skills I did not learn in Sunday School, College, My home, my church. I learned the skills that make parenting easier. Relationships easier. Bedtime Easier. Getting out the door easier. Chores without constant power struggles. Does that sound good to you???
You can get the $350 Gold Plan for $249 and payment plans are available
If you use my code, you will also get 6 weeks of Coaching with me, as you work through the modules and implement changes. This allows you 1:1 coaching with me knowing we have the same framework and tools.
Once you order, click the button below to fill out the contact form so I can get you confirmed and added to Telegram Coaching
I recommend, and paid out of pocket for the GOLD level, it's worth it. Having lifetime access allows you to revisit topics as your children grow.
Use Code:JOY
Birth is a very special time in your life, but it's one day out of the entire childbearing year. You are meant to have a positive experience. You can navigate all the challenges and concerns during pregnancy, birth and beyond with grace and ease.
I support you with personalized coaching, pregnancy health, childbirth education, breastfeeding/formula feeding preparation as well as preparing for postpartum and even returning to work!
