I have had some pregnancies with no relief from heartburn and at least one in which it was hardly an issue. So, what's the diference? Some will tell you it is how much hair your baby has. And after Kynzie was born with a very full head of hair, I thought it might be true! But since then, I've started to have my doubts.
I have had plenty of time to experiment with various remedies. I thought I would list some of my findings here.
Some of the obvious, easy ones are drinking enough water and eating small meals at regular and more frequent intervals, preferably with plenty of protein. Another given - some regular exercise. Walking, swimming, etc. Some regular movement.
Also, the method of treating your heartburn depends on why you have it... are you not producing enough acids, or are you producing too many? I have not learned really how to tell the difference, so it has been by trial and error finding relief.
1) Chewing on some gum... I reccomend xylitol gum. There used to be a heartburn gum on the market when I was pregnant with Kynzie (over seven years ago) that I used with great success. Two years later when I was pregnant with Max, they didn't sell that gum anymore. So, I started to experiment with other chewing gums. I guess the premise is that it helps stimulate acids to help break down the food. Pregnancy often slows down digestion.
2) Paypaya or other enzyme tablets - these have been life savers for me at some points. I buy the chewable, but as with any chewable tablet, there is always a sweetner, so watch out for corn syrups as well as artificial sweetners.
3) I have used milk or yogurt successfully as well as...
4) Apple Cider Vinegar (Bragg's). Two seemingly opposite ends of the specturm, milk and vinegar, but again maybe it is due to my heartburn being caused by different problems at different times?
5) Lastly, I have a theory. I believe that if you become constipated (which also seems to plague many pregnant women), you will have more hearburn. I have used psyllium husk for this with great success. Some have told me psyllium husks cause them to have stomach cramps. I am not sure, but possibly this is a sign it is doing what it is supposed to?? Not sure, though, as it doesn't give me cramps.
I have heard some use slippery elm bark instead of psyllium husks.
This last point is also helped by regular exercise and a healthy food plan (Bradley or better!) and plenty of water. Eliminate white sugar and flour, and add fiber where you can!
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Monday, July 25, 2011
Tuesday, November 18, 2008
Home Made Muesli Mix Brings Germany Home
mmm, mmm, mmm good! That's what this is. When Scott came home from Germany in February, he was constantly raving about the breakfasts he ate daily. Yogurt, apple cider type beverage, fruits, and a granola-like cereal. He spoke longingly of this granola-like cereal often. I dismissed the notion of having it here, thinking it was most likely a "Germany only thing".
In the meantime, I had been searching for an alternative to prepackaged oatmeal (because I don't care for it). I want something a little healthier and more filling than sugary boxed cereal. I like to reserve that for a special occasion or a treat or snack more than a way to start the day. So, I first came across Swiss oatmeal in a cookbook. (I cut the recipe down to 2 servings.) This was better, but still not quite the texture I desire.
One day, while on a search for a healthy, yet easy treat to take to a get-together, I spied a bag of Bob's Red Mill Muesli that looked interesting. It even had a delicious cookie recipe on the back. I took it home and made a batch of the cookies. I felt the recipe needed modifications and was quite pleased with the end result.
Also on the bag was the directions to eat the muesli as cereal, either hot or cold. I decided to give the cold version with milk a try first and found that I really enjoyed it. When I described my new found breakfast delight to Scott he said, "That's sounds like what I ate in Germany!"
As a side note, I grew up not liking hot cereals, porridges, or gruel of any sort. I also did not care for milk in my cereal. The texture of soggy cereal was not bearable for me. And, with maybe two exceptions, I still don't care for these things. So, trying to find something similar to what I don't like in a form that I do like has been a challenge.
Now I make it at home. And here is the recipe so far. I am sure as I learn more and try this or that, my recipe will change. What is Muesli, anyway? Check out the Wikipedia definition.
O'Brien Morning Muesli
4 cups 100% whole grain rolled oats (thick cut may taste better, but I haven't tried that variety yet)
1 cup pearled barley, uncooked
1 cup unsweetened flake coconut (not shredded)
1 cup slivered almonds
1/4-1/2 cup sunflower seeds, unsalted is best
1 cup raisins
1/4-1/2 cup date crumbles, look for no sugar added
1/4-1/2 dried cranberries
2-3 tablespoons flax seeds
Mix it all together and keep it in an airtight storage container. I actually doubled this today, and it should last us 1 week if Scott, Kynzie, and I eat it. (Scott may not eat it until he has his dentist appointment next week.)
If you do soak the oats overnight before mixing the cereal, which is probably the healthiest way as soaking grains brings out the best nutrient-wise, you would want to reduce the recipe down to tablespoons at a time instead of cups. You would only want to soak what you could eat in one day at a time. You could also mix fresh fruits instead of dry this way.
I add a little cinnamon and Stevia to it in my cereal bowl. Kynzie likes it this way as well. I have a sweet tooth that I am trying to tame, and Stevia seems to help in that department.
Scott enjoys it with a glass of apple cider just like in Germany. In fact, it brought back memories of Germany so vividly for him he's going back again! Seriously, his work is sending him back to Germany but only for a week this time.
Anyway, I also found a great recipe for Chicken Barley Soup to use some of the pearled barley! Maybe I'll post that one later.
In the meantime, I had been searching for an alternative to prepackaged oatmeal (because I don't care for it). I want something a little healthier and more filling than sugary boxed cereal. I like to reserve that for a special occasion or a treat or snack more than a way to start the day. So, I first came across Swiss oatmeal in a cookbook. (I cut the recipe down to 2 servings.) This was better, but still not quite the texture I desire.
One day, while on a search for a healthy, yet easy treat to take to a get-together, I spied a bag of Bob's Red Mill Muesli that looked interesting. It even had a delicious cookie recipe on the back. I took it home and made a batch of the cookies. I felt the recipe needed modifications and was quite pleased with the end result.
Also on the bag was the directions to eat the muesli as cereal, either hot or cold. I decided to give the cold version with milk a try first and found that I really enjoyed it. When I described my new found breakfast delight to Scott he said, "That's sounds like what I ate in Germany!"
As a side note, I grew up not liking hot cereals, porridges, or gruel of any sort. I also did not care for milk in my cereal. The texture of soggy cereal was not bearable for me. And, with maybe two exceptions, I still don't care for these things. So, trying to find something similar to what I don't like in a form that I do like has been a challenge.
Now I make it at home. And here is the recipe so far. I am sure as I learn more and try this or that, my recipe will change. What is Muesli, anyway? Check out the Wikipedia definition.
O'Brien Morning Muesli
4 cups 100% whole grain rolled oats (thick cut may taste better, but I haven't tried that variety yet)
1 cup pearled barley, uncooked
1 cup unsweetened flake coconut (not shredded)
1 cup slivered almonds
1/4-1/2 cup sunflower seeds, unsalted is best
1 cup raisins
1/4-1/2 cup date crumbles, look for no sugar added
1/4-1/2 dried cranberries
2-3 tablespoons flax seeds
Mix it all together and keep it in an airtight storage container. I actually doubled this today, and it should last us 1 week if Scott, Kynzie, and I eat it. (Scott may not eat it until he has his dentist appointment next week.)
If you do soak the oats overnight before mixing the cereal, which is probably the healthiest way as soaking grains brings out the best nutrient-wise, you would want to reduce the recipe down to tablespoons at a time instead of cups. You would only want to soak what you could eat in one day at a time. You could also mix fresh fruits instead of dry this way.
I add a little cinnamon and Stevia to it in my cereal bowl. Kynzie likes it this way as well. I have a sweet tooth that I am trying to tame, and Stevia seems to help in that department.
Scott enjoys it with a glass of apple cider just like in Germany. In fact, it brought back memories of Germany so vividly for him he's going back again! Seriously, his work is sending him back to Germany but only for a week this time.
Anyway, I also found a great recipe for Chicken Barley Soup to use some of the pearled barley! Maybe I'll post that one later.
Tuesday, April 01, 2008
What to Eat When You're Pregnant Part 1
Let me say this right up front and really loud: I AM NOT AN EXPERT. I have no official training. All I have learned is from my own reading and research, as well as some classes and experience. But I have become quite passionate about nutrition, especially during pregnancy. And the topic seemed much more vital to me with twins this time. So I am sharing some of my simple and humble suggestions for those who may need some ideas.
First, I want to mention the protein powder. I am not sure that it is a healthy substitute for protein, but I did use it to bolster my numbers. This is the best-tasting protein powder I have tried yet – Jay Robb’s Protein Powder (I have only tried the strawberry flavor so far.) I have been choosing non-soy protein powders and bars for the most part, mainly whey. This one is a whey powder from grass fed cows not treated with rBGH, and it is sweetened with stevia. It was much cheaper at the health food store than these online prices.
Protein powder can be added to smoothies and shakes, pancake mix, oatmeal, yogurt and berries, mostly any sauce you make like marinara sauces, pudding, and probably much more. Some recipes may not work as well with the flavored powders. Maybe I will post some of my favorite smoothie concoctions later.
Currently, I have a powder called Designer Whey, French Vanilla flavor. It is not my favorite. In fact, I don't care for the flavor it gives my smoothies much at all, but I have used it in pancakes and some other recipes. They have some recipes on their website. I mostly used their recipes to spur my imagination.
Okay, Breakfast. This is important – don’t skip it. Usually I eat 2 eggs (scrambled, in some sort of omelet form, or any way I can get them down…) thus fulfilling my daily quota for the Brewer Diet (which I highly recommend!). I add to the eggs two pieces of whole wheat or whole grain toast (lightly toasted) with Smart Balance spread (or sometimes coconut oil for a change of flavor. Coconut oil also counts as a good fat.). Often I have two or maybe three pieces of turkey bacon, too. Sometimes that is enough, and other days I add a piece of fruit, my favorite being an orange (may be too much sugar to process early in the morning).
I also want to mention some things about bread here. I know making your own is probably best, and at times I do, but that is not the norm and pregnancy is not always the time to make all new habits. So, keep these things in mind when choosing bread. Most, even whole wheats and grains, are made with high fructose corn syrup. It is best to avoid this when possible. Although sugar is sugar, it is better for your body to eat sugars as close as possible to their natural state (true for any food really). And high fructose corn syrup is a highly chemically processed "sugar".
There is much debate about what sweetener/sugar is better than another, so I will let you decide which one you should pick. I try to stay away from chemically processed artificial sweeteners as well, especially during pregnancy.
There is one bread that I found to be sugar-free - Mrs. Baird's Sugar Free Whole Grain Wheat Bread. It is not as dense as other breads, but it is not too bad for sugar free bread. It is good for those needing lower carbs.
Also, if it doesn't say 100% whole grain or whole wheat, then it probably isn't. It may be made with refined flour that has nutrients added back in. Most store-bought breads are made in such a way so as not to go rancid too quickly. Most grains begin the journey to rancidity almost as soon as they are milled. I used to eat cereal in the morning, but I have found that packaged cereal contains too much sugar for me to process in the morning. It takes your body longer in the morning to process sugars. If you do eat a good deal of sugars in the morning, exercise after breakfast helps process the glucose more quickly. A little cinnamon added to your toast can also be helpful in stabilizing blood sugar. By the way, exercise just needs to be about 15 minutes of movement, walking, bicycling, swimming, arm curls holding a can of beans.
I still eat Kashi Cinnamon Harvest from time to time for a sweet snack later in the day (along with a protein). I did eat Kashi GoLean Crunch for breakfast for awhile. It is not the yummiest cereal in the world, but since we don’t really care for the healthy oatmeal type cereal, this was a semi-healthy substitute. Ten grams of fiber per serving! And 13 grams of protein! (Keep in mind my daily protein goal is 160, so this is exciting news.) Oh, and since I don’t care for milk on my cereal, I didn’t have to worry about that added carb/sugar load in the morning.
I used to have smoothies in the morning and gave that up for the same reason I gave up the morning cereals. But I still have smoothies throughout the day – spinach smoothies, other veggie smoothies, fruit smoothies, milk & ice with a little stevia and mint flavored chlorophyll tastes really yummy! Add protein powder to any of the above to boost your protein numbers.
First, I want to mention the protein powder. I am not sure that it is a healthy substitute for protein, but I did use it to bolster my numbers. This is the best-tasting protein powder I have tried yet – Jay Robb’s Protein Powder (I have only tried the strawberry flavor so far.) I have been choosing non-soy protein powders and bars for the most part, mainly whey. This one is a whey powder from grass fed cows not treated with rBGH, and it is sweetened with stevia. It was much cheaper at the health food store than these online prices.
Protein powder can be added to smoothies and shakes, pancake mix, oatmeal, yogurt and berries, mostly any sauce you make like marinara sauces, pudding, and probably much more. Some recipes may not work as well with the flavored powders. Maybe I will post some of my favorite smoothie concoctions later.
Currently, I have a powder called Designer Whey, French Vanilla flavor. It is not my favorite. In fact, I don't care for the flavor it gives my smoothies much at all, but I have used it in pancakes and some other recipes. They have some recipes on their website. I mostly used their recipes to spur my imagination.
Okay, Breakfast. This is important – don’t skip it. Usually I eat 2 eggs (scrambled, in some sort of omelet form, or any way I can get them down…) thus fulfilling my daily quota for the Brewer Diet (which I highly recommend!). I add to the eggs two pieces of whole wheat or whole grain toast (lightly toasted) with Smart Balance spread (or sometimes coconut oil for a change of flavor. Coconut oil also counts as a good fat.). Often I have two or maybe three pieces of turkey bacon, too. Sometimes that is enough, and other days I add a piece of fruit, my favorite being an orange (may be too much sugar to process early in the morning).
I also want to mention some things about bread here. I know making your own is probably best, and at times I do, but that is not the norm and pregnancy is not always the time to make all new habits. So, keep these things in mind when choosing bread. Most, even whole wheats and grains, are made with high fructose corn syrup. It is best to avoid this when possible. Although sugar is sugar, it is better for your body to eat sugars as close as possible to their natural state (true for any food really). And high fructose corn syrup is a highly chemically processed "sugar".
There is much debate about what sweetener/sugar is better than another, so I will let you decide which one you should pick. I try to stay away from chemically processed artificial sweeteners as well, especially during pregnancy.
There is one bread that I found to be sugar-free - Mrs. Baird's Sugar Free Whole Grain Wheat Bread. It is not as dense as other breads, but it is not too bad for sugar free bread. It is good for those needing lower carbs.
Also, if it doesn't say 100% whole grain or whole wheat, then it probably isn't. It may be made with refined flour that has nutrients added back in. Most store-bought breads are made in such a way so as not to go rancid too quickly. Most grains begin the journey to rancidity almost as soon as they are milled. I used to eat cereal in the morning, but I have found that packaged cereal contains too much sugar for me to process in the morning. It takes your body longer in the morning to process sugars. If you do eat a good deal of sugars in the morning, exercise after breakfast helps process the glucose more quickly. A little cinnamon added to your toast can also be helpful in stabilizing blood sugar. By the way, exercise just needs to be about 15 minutes of movement, walking, bicycling, swimming, arm curls holding a can of beans.
I still eat Kashi Cinnamon Harvest from time to time for a sweet snack later in the day (along with a protein). I did eat Kashi GoLean Crunch for breakfast for awhile. It is not the yummiest cereal in the world, but since we don’t really care for the healthy oatmeal type cereal, this was a semi-healthy substitute. Ten grams of fiber per serving! And 13 grams of protein! (Keep in mind my daily protein goal is 160, so this is exciting news.) Oh, and since I don’t care for milk on my cereal, I didn’t have to worry about that added carb/sugar load in the morning.
I used to have smoothies in the morning and gave that up for the same reason I gave up the morning cereals. But I still have smoothies throughout the day – spinach smoothies, other veggie smoothies, fruit smoothies, milk & ice with a little stevia and mint flavored chlorophyll tastes really yummy! Add protein powder to any of the above to boost your protein numbers.
Thursday, January 17, 2008
How much protein does that have?
If you are searching for the amount of protein in a specific food, try this site for Nutrition Data.
We just came home from our weekly Bradley Birth classes. Tonight I won the nutrition sheet contest. I am not sure whether it was because I was only one of two moms that turned them in, or because I had the highest protein, or both. But I won a loaf of homemade, whole grain bread. It is so delicious; I have eaten almost half of it already!
According to my new favorite website for eating while pregnant with twins, the Brewer Diet, (oh, and my favorite 'twin' book Having Twins), I am supposed to have between 150-160 grams of protein a day with twins. My doctor said she would be happy if I keep it above 100. It has been difficult at times for me. I have never really given much thought to how much protein I do or don't eat. But now, I can tell you how much protein is in many a single food, and even give you a pretty good guesstimate on recipes if I know the ingredients.
(I use this website to help me figure protein amounts - nutritiondata.com.)
I have started adding wheat germ, nutritional yeast, flax seed, Bulgar, and other healthy means of extra protein (and fiber) to nearly everything we eat. We were already eating mostly whole grains when it comes to breads and pastas, so I guess it wasn't a huge leap to add a little more nutrition. Some days, I still resort to a protein bar if I need a little more for my protein count, but I am getting good at filling my diet with protein.
Now, I just need to work on the green veggies a little more. I make "green" smoothies often... Spinach, pear, and cucumber is a favorite. But I just don't seem to eat 3 a day.
Here is an ideal example of a good diet for a mom pregnant with twins. This is for one day. I realize some of these items may be debatable, such as the milk/dairy since many nutritionists say the milk we drink is not easily assimilated, but I will just type it as it was given to me.
4 servings milk/dairy - 8 oz each
2 eggs
10 servings of protein - 7 grams each (not counting the dairy & eggs)
3 servings dark green veggies
6 servings whole grains
4 servings vitamin C (from fruits & vegetables)
3 servings vitamin A (from fruits & vegetables)
5 servings fats & oils - about 1 Tablespoon each (good fats & oils only, please)
2 servings of salt - this is salt your food to taste (good sea salt or kosher salt & the sodium in most prepared foods doesn't count for good salt)
72 oz of water
1 snack - no further definition given. (I think this was put in there for people like me who feel they have to have something "yummy" every day, although even my snacks are getting healthier, such as the bread I won tonight.)
2 Supplements - prenatal vitamins, etc. Right now, mine include my health food store prenatals, Juice Plus, Vitamin C, and garlic. Oh, and milk thistle for extra liver support. Oh, and liquid chlorophyll for added support for my still expanding blood volume.
If my diet was excellent, I would probably forgo the extra supplements. But I am not there yet.
I think I left out the liver-if-you-like-it once a week and the potato 3 times a week because I don't care for either.
This class we discussed all the things we may or may not want to include in our birth plan. As always, I found it very interesting and informative. Have I mentioned I am loving these classes? I think I may want to be a Bradley instructor someday...
We just came home from our weekly Bradley Birth classes. Tonight I won the nutrition sheet contest. I am not sure whether it was because I was only one of two moms that turned them in, or because I had the highest protein, or both. But I won a loaf of homemade, whole grain bread. It is so delicious; I have eaten almost half of it already!
According to my new favorite website for eating while pregnant with twins, the Brewer Diet, (oh, and my favorite 'twin' book Having Twins), I am supposed to have between 150-160 grams of protein a day with twins. My doctor said she would be happy if I keep it above 100. It has been difficult at times for me. I have never really given much thought to how much protein I do or don't eat. But now, I can tell you how much protein is in many a single food, and even give you a pretty good guesstimate on recipes if I know the ingredients.
(I use this website to help me figure protein amounts - nutritiondata.com.)
I have started adding wheat germ, nutritional yeast, flax seed, Bulgar, and other healthy means of extra protein (and fiber) to nearly everything we eat. We were already eating mostly whole grains when it comes to breads and pastas, so I guess it wasn't a huge leap to add a little more nutrition. Some days, I still resort to a protein bar if I need a little more for my protein count, but I am getting good at filling my diet with protein.
Now, I just need to work on the green veggies a little more. I make "green" smoothies often... Spinach, pear, and cucumber is a favorite. But I just don't seem to eat 3 a day.
Here is an ideal example of a good diet for a mom pregnant with twins. This is for one day. I realize some of these items may be debatable, such as the milk/dairy since many nutritionists say the milk we drink is not easily assimilated, but I will just type it as it was given to me.
4 servings milk/dairy - 8 oz each
2 eggs
10 servings of protein - 7 grams each (not counting the dairy & eggs)
3 servings dark green veggies
6 servings whole grains
4 servings vitamin C (from fruits & vegetables)
3 servings vitamin A (from fruits & vegetables)
5 servings fats & oils - about 1 Tablespoon each (good fats & oils only, please)
2 servings of salt - this is salt your food to taste (good sea salt or kosher salt & the sodium in most prepared foods doesn't count for good salt)
72 oz of water
1 snack - no further definition given. (I think this was put in there for people like me who feel they have to have something "yummy" every day, although even my snacks are getting healthier, such as the bread I won tonight.)
2 Supplements - prenatal vitamins, etc. Right now, mine include my health food store prenatals, Juice Plus, Vitamin C, and garlic. Oh, and milk thistle for extra liver support. Oh, and liquid chlorophyll for added support for my still expanding blood volume.
If my diet was excellent, I would probably forgo the extra supplements. But I am not there yet.
I think I left out the liver-if-you-like-it once a week and the potato 3 times a week because I don't care for either.
This class we discussed all the things we may or may not want to include in our birth plan. As always, I found it very interesting and informative. Have I mentioned I am loving these classes? I think I may want to be a Bradley instructor someday...
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