The Discipline of Eating For Two and Becoming Healthier During Pregnancy ( Part 2)

                   

                            If you read the first part of this blog (found here) you already know what a struggle I had in the first trimester. Currently however, I am in my second trimester, 5 months along to be exact, and I am still keeping up with the changes I made to my diet in my first trimester. The good news is that I can now eat many things I used to eat (with the exception of the processed vegetarian meat and tofu, which is probably not a bad thing). I am really happy that my appetite has returned, but it has really picked up and with it has come that dreaded word, CRAVINGS!
                         Cravings usually mean to me that my body is lacking in a particular nutrient or vitamin, and usually I can manage them by eating something that is rich in the particular thing that I am lacking and be quite satisfied. However, these recent cravings are ANYTHING but healthy! I think this is where many women find it easier to say that they are "eating for two" so that they can indulge in some fun foods. I cannot type this and make you feel that I am perfect and resist all cravings during pregnancy, because I do not, but I have found a very rational way to handle them so they don't get out of control. My secret phrase to drive away bad cravings is EMPTY CALORIES. Let me explain.
                           After struggling and progressing in my first trimester with food, and making sure everything I ate was intentional and had a nutritious value to it, my second trimester seems like its on a rampage to undo all my healthy eating. In my first trimester, empty calories found no place in my diet. I literally kept a food diary and when food with little value wanted to appear on my meal plans, I quickly replaced it with something nutritious. Now that I am back up and about to everyday tasks, there are many, MANY distractions to my diet. I don't usually eat fast food, but a McDonald's smoothie will catch my eye, a walk down an aisle in the grocery that has junk food on it can set things rolling as well. So how do I keep these cravings in check?

1. Whenever I have a craving, I ask myself if its a Nuisance Craving, or a Legitimate Craving. E.g. If I really want something sweet. Can that need me satisfied with a lovely apple, or do I want to eat an entire pound cake! My first step in dealing with this craving is opt for the healthy alternative FIRST. If the craving has not disappeared after eating my apple, THEN I will consider having a REGULAR slice of pound cake. However, if I already had a Nuisance Craving for the day, and gave into it, then I delay my pound cake for the next day and eat ANOTHER apple. Usually by the time I had two apples, I am so full, I don't want to see anything else. Another thing is that I limit snacks in the house to 1 item. Usually its chips and hummus or guacamole, but sometimes its something sweet, so a small pound cake, or a slice or cake usually suffices.

2. When I am out and about I try to carry some type of fruit or healthy snack with me. However, this does not always work. Sometimes, I leave my house with the snacks, but also with the intention of having a McDonald's smoothie. That's fine too. Sure its filled with many calories, but it does not mean that I have to get their biggest cup that they have! I usually get myself a small mango pineapple smoothie, which can be argued is a healthier alternative than an Icee. Icee's on the other hand (cause I'm on these cold treats), I treat as a splurge item.

3. I have at least one splurge item in my Craving List. For me at the moment its an Icee. I usually don't even have this once a week, but when I do, I quickly think back to how I spent my Empty Calories for that day, and if I felt like I did a good job, I would get myself the smallest size there is. (Target has those really small cups, so I like getting it there), but an icee has no hope of anything but empty calories. Sometimes I can trick my body by making slushies with fruit juices,but there is something about an icee that I like at the moment.

4. If I realized I have used my empty calorie quota for the day / week, I simply tell myself NO! Its all about self control and discipline. It can be a struggle at times, but worth it.

5. Having less distractions, especially at home is good. Usually my cravings attack at night! So I just choose items in my house. Some fruit, yogurt, a spoon of peanut butter, grilled cheese sandwich or cereal. If that cake or sweet treat is there, I refer to step 1.

                      What I realized is that by following my simple rules and steps I don't eat a lot of junk food and make use of my calories well through out the day. My absolute favorite snack these days happens to be a bowl of salad with Italian Dressing, and not the light homemade kind, but the processed store bought kind! ( Now let me say that you can go overboard totally in the other direction as well. e.g I indulged in my newest snack almost an entire day because I was convinced that it was so healthy it could not be bad, and almost fainted by the end of the day because in essence I was not eating balanced..lol).
                     Finally,  do not get discouraged by eating healthier. At one point I felt like I needed to splurge more on empty calories because I felt like I was not gaining any weight necessary for pregnancy. That idea was quickly put to rest when I weighed in on my first appointment during my second trimester and realized I had gained a little more than I thought, which puts me at a number I have never seen on the scale!...lol. However I am not alarmed because my doctor says I am right on track with my weight gain. Plus

I know that part of it is a healthy growing baby and a healthier eating Mom.

The Discipline of Eating for Two and Becoming Healthier During Pregnancy (Part 1)

                              "I'm eating for two" is the most common line of pregnant women today. It has allowed some women to indulge in anything and everything they want, and in many instances, in gross amounts. While I am starting to understand the extreme hunger that rears its ugly head now being in my second trimester, I also realize that lack of planning my meals can lead me into temptations and trouble. I wish I could take all the credit for this new "healthier" me that has evolved in the last 18 weeks, but I'd be lying if I did not say that my vegetarian lifestyle AND my growing baby has a lot to do with it too.
                               Let's turn the clocks back to my first trimester, it was filled with 13 weeks of being sick with my head over my new best friend,  the toilet. Whether I ate or not, nothing seemed to be staying. I tried eating smaller portions and there was no change. I tried eating only familiar foods, and still no change. Naturally I started to become worried, because everything people were telling me to try, was something that I had now developed an aversion to, or something I did not eat. In short, I felt like my body was in extreme rebellion! It eventually resulted in me forcing myself to eat because I knew that the baby needed nourishment. Some foods that seemed to stay with me 80 percent of the time was pre-made soup like the Campbell's Chunky Vegetable soup if I added enough water to it, almond milk, bland crackers, water and bread with very little butter or jelly. Weird enough, a Lenny's vegetarian sub...was probably my only saving meal in a day when nothing would stick!
                              It was early in my first trimester that I realized the value of being intentional in the items that I did eat, because there was no guarantee that it would stay down long enough for me to get any nutrition from it. Everything I ate had to be of a nutritious value because I wanted it to count! So things that I took for granted I changed. One example of this was with my Lenny's sub order. I must have eaten that sub at least once a week for 13 weeks! So instead of getting it on only plain white bread, I opted for whole wheat instead. I changed my regular bread in my home from whole wheat to whole grain, I even did that for the crackers (did not know they had whole grain crackers), watered down my Campbells Soup and drank lots of water and little or no juice (I believed that my water was in my juice so would drink more juice than water during any given day). I also stocked up on lots of fresh fruit from the farmers market, so that whenever I craved something sweet, I would grab an apple, banana, mango, orange, plum, strawberries or grapes instead of eating something processed. My body was also rejecting every known processed vegetarian meat as well as tofu, so I relied heavily on trying to fit in green leafy vegetables, peas and beans. My changes obviously affected my pantry as well. Out with the regular white rice, granulated sugar, regular pasta, and in with brown rice, quinoa, brown sugar and whole wheat pasta. I was determined to eat for two not by eating larger portions and nutrient deficient meals, but by eating nutrient dense items to help the baby grow!
                         With all the ups and downs of my first trimester, and struggling just to eat for one, I expected to weigh less at my 12 week appointment than I weighed when I found out I was pregnant. However, when I weighed in, I was shocked to see that I had actually gained 5 pounds! Even with the changes I made, I was not throwing up any less, and my appetite had not improved either. But thank God the baby was developing well and my nutrition was right on track.

Stay tuned for Part 2 and click the picture to be taken to a healthy article about eating for two.