I hadn't had a charlie horse in the middle of the night for years; then I got pregnant. Starting in the middle of my second trimester I noticed that all of a sudden I was getting cramps in my calves around 4am. OUCH!!!
Muscle cramps/twitches are typically related a mineral deficiency (sodium, potassium, magnesium, calcium, phosphorus) or dehydration. Whenever I work with clients struggling with night time muscle cramps, I almost always recommend they start taking a high quality magnesium supplement. Why start with magnesium? Studies have found that almost 1/2 of the population does not consume adequate levels of magnesium; and since it's used in over 300 metabolic reactions it's easy to become deficient. While some people find relief taking magnesium oxide which is easy to find at Walgreens and GNC, the oxide form just isn't as absorbable as the glycinate form. For this reason, many people will tell me, "I tried magnesium and it didn't help." First, if you cant absorb it, your body cant use it. Second, they may not have taken enough for their body. My favorite brands of magnesium glycinate are Metagenics tablets and Ortho Molecular Reacted Magnesium which you can purchase in capsules as well as a strawberry lemonade powder. The powder is great for kids (and adults) who cannot swallow capsules/tablets. It's also a nice way to get in some extra H20 before bed since muscle cramps can also be caused by dehydration; it's a two-for-one special.
Muscle cramps are just one symptom of a magnesium deficiency other symptoms include: anxiety, depression, ADD/ADHD, low bone density, high blood pressure including preeclampsia during pregnancy, high cholesterol, high blood sugar, headaches/migraines, insomnia, and chocolate cravings.
As much as I like to simply pop 2-4 tablets before bed, I have found that like many women, pregnancy has made me severely constipated. This is where taking a different form of magnesium, the citrate form, is very helpful. Not only does it address the muscle cramps, but it also draws water into the colon which keeps things moving along. As long as I'm consistent in taking 1-2 tsp of Natural Calm magnesium powder at bed time things are good. I pair it with 2-3 Ortho Molecular reacted magnesium capsules to prevent charlie horses. This adds up to about 400-525mg of total magnesium. This might sound like a lot when you consider the RDA for magnesium is 360mg/day for pregnant women. In practice though, I find that many people need much more. Think 600-800mg/day. Now you don't want to supplement with that amount long term, but supplementing with 400mg and also eating a diet high in magnesium is certainly a great way to prevent or correct a deficiency.
Now that I'm working with more families and pediatrics I'm finding that many kids are taking miralax for chronic constipation. This is no good, and many of these families have not been given any alternatives. Thankfully Natural Calm also comes in gummies, and several families have found them useful in weaning their child off the miralax as well as helping with sleep.
For a more in-depth dive into magnesium check out the Linus Pauling Institute. Now go out and get yourself some magnesium! Unless you have a chronic kidney condition in which case definitely talk with your nephrologist first.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Congratulations, you're pregnant! Now it's time to start taking a prenatal vitamin right? While it's better than nothing, it's not exactly optimal. If a woman is trying to get pregnant it's best if she takes a prenatal months...years, in advance. This helps build up her nutrient stores prior to pregnancy and may improve the quality of her eggs and fertility. Ever wonder what makes a pre-natal vitamin so special? Not much other than the fact that they must contain 400mcg of folic acid to help prevent neural tube defects such as spinabifida. Like all supplements, prenatal vitamins are not subject to FDA regulation, and the quality of many is what I consider sub-par. Depending on your financial status, taking a big box store brand prenatal along with some healthy diet choices will go a long way; and is better than nothing. However, if you can afford it go for the best.
I have been taking the Ortho Molecular Prenatal with DHA for about 2 years and love it. The blister packs are super convenient and even during my 1st trimester I was able to take the capsules throughout the afternoon without any ill effects. Now in my 3rd trimester I've found that if I miss taking my pre-natal for a couple days my brain simply doesn't work as well. Makes me wonder if prego-brain has more to do with a high need for nutrients and less to do with hormones. But that's a different discussion.
What nutrients are important to include in or with a Prenatal?
DHA or Fish oil (may have to buy separately): After testing clients for just 5 months using hair and saliva analysis I have had 1 client not be deficient in either DHA, EPA, or both. What does this mean? You are most likely deficient, and I'm sorry but eating salmon 1x week will not meet your omega 3 needs. Some studies are inconclusive, but many others show a benefit to children whose mother supplemented with either DHA or fish oil. Benefits include better neurodevelopment, reduced risk of asthma, and reduced risk of pre-term birth. Even-though the Orthomolecular Pre-natal contains DHA, as I enter my 3rd trimester I am making a more concerted effort to eat salmon and sardines, usually in the form of salmon salad made with the Wild Alaskan Canned salmon from Trader Joes.
Folate v Folic Acid: They might sound similar but there is a difference. Supplements using FOLATE may be a better option for many people since the tetrahydrofolate form is activated. Most people these days have a hard time activating certain nutrients like due to genetics and lifestyle and environmental toxins. Folate bypasses this issue. Folic Acid is the cheaper version and still needs to be activated making it less beneficial. This is especially true for people with autoimmune diseases (20% of population) or those who carry certain MTHFR mutations (10-40% of population).
Iodine: As a proud member of the midwest, I have known for quite some time that I live in the 'Goiter belt.' Our soil is low in iodine which means all of our produce and meat is too. Since our only source of fish is fresh water, that is not a viable option for iodine either. Through nutrient testing I'm finding that many children with ADHD and other behavioral/developmental challenges are deficient in iodine, and this is supported by research. We have long known that iodine is important for proper growth, brain development, and thyroid function. Despite people eating a high sodium diet from processed foods, the salt used in most of these foods is not fortified with iodine. Instead we need to look to foods like sea snacks, salt water fish, iodized salt, and well formulated supplements to help improve iodine status.
Iron: Not all pre-natals contain iron. However, about 30% of the worlds pregnant population is iron deficient, and a large proportion of women become deficient during pregnancy due to increased blood volume, building a placenta, and growing another human who also needs blood. Many women complain that iron supplements make them constipated or give them an upset stomach, so far I have not found this to be the case with the Ortho Molecular pre-natal. Why iron? babies born to women who were moderately iron deficient tend to be smaller, and babies born to women with severe deficiency are at risk for still birth and newborn death. Yes you can eat foods high in iron (beef, liver, tuna, shellfish, beans, dark greens), but sometimes this just isn't enough. Even if your pre-natal contains iron and you eat a diet high in iron, know that there is still a chance you may need extra supplementation. This would be especially true for women who were anemic going into pregnancy, as well as for vegan/vegetarian women. If this is the case I typically recommend women take the Ortho Molecular Reacted Iron, most women (myself included) do not experience digestive issues with it.
Vitamin D: Unlike most multi vitamin supplements, the Ortho Molecular Prenatal contains a decent amount of vitamin D. 2000 IU to be exact. Vitamin D is incredibly important for supporting the immune system, calcium absorption, and mood regulation. This goes for mom and baby. Unless you are getting a solid 15 minutes of direct sunlight on most of your body, most days of the week, there is a good chance you're low in vitamin D. Many doctors and OB/GYNs will say that a blood serum level of >30 is fine. But who wants to be fine? Lets be optimal, and try to keep your vitamin D level somewhere between 50-80. For some people this will mean taking an extra vitamin D supplement.
This is my short list of important nutrients, I easily could have added vitamin A (retinol not beta-carotene), choline, and calcium, but then this post would go on, and on...
If you have trouble swallowing capsules let me suggest the Smarty Pants Prenatal. You will want to supplement with extra fish oil, since the amount int the Smarty Pants is quite low. Need a liquid fish oil? Ortho Molecular has you covered, it's even mango flavored. If you need extra iron and cannot swallow capsules, try this chewable.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
I'm writing a book! Actually it's already written and has been hanging out with my editor and the graphic artist since January. The inspiration started a couple years ago when I realized that most of my clients do not understand the importance of gut health and it's relation to their overall well being. Of course, if adults don't know this, then kids don't know it either. I did a little Google searching and Amazon searching and didn't find any kids books that addressed gut health or nutrition quite the way I wanted them too. As many of my fellow practitioners know, gut health is important for brain health, immune health, skin health, EVERYTHING health! What we eat as a kid affects our bodies not just then, but also as we grow older.
Mindy and the Good Gut Bugs is about a little mouse whose digestion is less than optimal thanks to her love of processed foods. Her good gut bugs (AKA: probiotics) are not healthy and she needs HELP! I'm hoping to have it published later this summer before Baby T. arrives.
If you know any dietitians, chiropractors, pediatricians, gastroenterologists, teachers, parents, anyone who might be interested, let them know Mindy and the Good Gut Bugs is coming!
It started early on in my first trimester, waking up in the middle of the night with a strange stomach pain that would only go away when I ate. It wasn't hunger, just pain.
Now as I enter my third trimester I've come to expect that no matter what I eat, or when I eat it, I will wake up at 2:30am, walk to the kitchen and get a snack. Most likely the first 3 months this night time eating was driven by the fact that I simply couldn't eat enough during the day due to food aversions, indigestion, and low appetite. Now that I can eat adequately during the day I've have had several nights where I didn't need a snack. But many nights I still do.
So what does one eat at 2:30am? I've settled on pumpkin or banana bread. Sometimes I'll have 1/2 banana with P.B., but most nights I have 1/2 of a midnight muffin with a little butter, nut butter, or cream cheese on it. My favorite recipe is the Chunky Monkey Muffins from Primal Cravings. I make a few changes that better suit my tastes and needs. I replace the coconut sugar with Swerve or erythritol to lower the carb/sugar content. For a while I swapped the mashed banana with canned pumpkin. I always leave out the chocolate chips and walnuts for myself since they can get stuck in my teeth, but I'll make 1/2 the batch with them since Ryan likes the chocolate chips.
Why this works for me:
1. I can use the light from the fridge to find the muffin container on the counter and spread whatever fat I want onto it.
2. I don't make so much noise that I wake up Ryan.
3. Unlike munching on nuts, crackers, or cereal, the muffins don't get stuck in my teeth, leaving me to pick it out with my tongue as crawl back in bed.
4. It's just the right amount of food so I fall back asleep quickly, and stay asleep.
5. It's fast and I don't really have to think about it.
"So...how are you feeling?" How many times have I been asked this over the past 6 months? Along with, "What are you craving?" For most newly pregnant women it's not about what they are craving, and more about what foods/smells don't make them nauseous. Even as a dietitian my diet was less than 'stellar' from weeks 6-12, and it wasn't until week 15 that I willingly cooked chicken. No one knows exactly why 'morning sickness' occurs, but theories abound from hormone changes, nutrient deficiencies, blood sugar swings, and genetic programming that makes us avoid foods that in the past, could have made us sick.
Here's the thing, unless you experience severe nausea/vomiting also know as hyperemesis gravidarum, your baby will be just fine if you don't eat a single vegetable for 6 weeks or more, or if all you can stomach is P.B. on toast and graham crackers. Now if you do have hyperemesis like Princess Kate or my friend Katie Vigessa, then you may need IV hydration and/or a prescription for anti-nausea medication to help you stay hydrated and keep your electrolytes balance.
Eventhough I never threw up, I came close one morning after drinking some green tea. For the most part the only foods I could look at before 11am included: yogurt, apples, bananas, cereal, toast, and P.B. or Almond Butter. Strangely enough, the two random foods that did sound good at times were pepper jack cheese and jalapeño turkey sticks from Ferndale Market. Even after 11am my appetite and food aversions would still get the better of me. Such was the night when dinner consisted of 2 egg-rolls from Big Bowl. I learned quickly that forcing myself to eat foods my body did not want (avocados, eggs, poultry, veggies) was a good way induce indigestion and just generally feeling even crummier.
For women concerned with growing a healthy baby and providing them with all the necessary nutrients, it's important to give yourself permission to not eat the "healthy stuff." As long as you went into your pregnancy well nourished, that little bundle of cells will get all the nutrients it needs to grow from your reserves. When your appetite increases, the nausea abates, and taco meat no longer smells like poop, you'll be able to eat a wider variety of foods and provide both of you with the all the important vitamins and minerals. In the mean time, as long as you can stomach them, continue taking a prenatal vitamin to help make up for what you are not eating.
As of this past week I am officially 23 weeks pregnant. Ryan and I also celebrated our 8yr anniversary and coupled it with a "baby-moon" to the North Shore for some hiking. As much as I hate to admit it, pregnancy does actually make hiking slightly more difficult. I think the most challenging part was not being able to take a big deep breath anytime I wanted to. It also felt like I got worn out faster than I typically would.
Before leaving it dawned on me that I had no pants that would fit while hiking. Thanks to Motherhood Maternity I happened to find a pair of light-weight pants with the giant maternity waist band and wore them for two days. It was nice that the were so light weight and breathable and they convert from capris to pants. The only draw back was that they would start to sag a bit in the crotch so I had to keep pulling them up or the very tops of my thighs would rub together.The problem was most noticeable if I had my fleece zip up tied around my belly. Obviously, these pants were not made for hiking, but they got the job done, and will look cute the rest of the summer. If I were to go back, I'd probably just pack a pair of yoga/athletic stretch pants and wear those instead to avoid the issue.
Ryan and I love visiting Minnesota State Parks. Several years ago we spent a week car camping in Grand Marais, we've backpacked a couple others, and this past weekend we celebrated our 8yr anniversary by renting an AirB&B cabin on the Baptism River. Whenever we have a long car ride with a potential lunch stop over make us turkey/chicken salad sandwiches with a side of veggies and hummus. Keep it all packed in a cooler with some ice or we often use frozen water bottles. This isn't much of a recipe, but after several hours in a car and a very muddy 2 mile hike through Jay Cooke State Park it sure hit the spot. We can also testify that it's mighty delicious after the Split Rock Light House Tour while sitting on the rocks/beach of Lake Superior. This is a great way to use up leftover chicken or turkey any time of the year, but especially when leaving home for several days. If you don't have any cooked, feel free to use canned.
10oz cooked chicken/turkey, cut into small pieces.
1 Tbs mustard
3-4 Tbs Mayonnaise
1Tbs apple cider vinegar
Lots of Penzey's Now Curry Spice blend
1-2 stalks celery, diced
Mix all the ingredients together in a bowl.
Add more mayo or curry powder as desired.
Serve with a spoon, lettuce wrap, regular wrap, bun, or bread.
I ate mine with a spork and chunks of celery and red bell pepper. Ryan's was on a hollowed out bun (so you can put more stuff in it) with pickles and sriracha sauce. As you can see we do actually use plastic...GASP! When it comes to traveling it's lighter weight, and we don't have to worry about it breaking.
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.