Iron

Now I may not have the same problem as a vegan mother when it comes to iron because I still choose to eat fish, but people still tend to worry over how much of it I'm getting. Before I continue, I'd like to say my iron levels are great, better than meat eating moms even.

That said, there are two key things to keep in mind when worrying about iron, iron, iron.

1. What are the iron rich foods?
2. What will help my body absorb the iron?

Have good iron levels or stores isn't just about how much of it your pumping into your body, it's also about what will help your body absorb it.

Iron Rich Foods:

• Beans and Lentils
• Soy products
• Spinach
• Quinoa

...are a few examples. A quick search will shower you with all the options you have to enhance your diet with more IRONNNNN.

You see, the problem isn't finding vegan sources of iron. The real problem is that iron from plant based sources isn't absorbed by the body as well as the iron found in meat. Which brings us to what we can do to help the body absorb it.

Iron's Best Friend:

Vitamin C

It's that simple. Coupling iron with vitamin C will allow your body to get the most of what you eat.

So, iron isn't this mystical, unobtainable mineral for vegans as people would like to think. Keep in mind, a lot of vegan products are fortified with iron, along with other vitamins and minerals that meat eaters think we're lacking in.

Heartburn - The Natural Solution

If you're like me, heartburn has been your unwanted companion during your pregnancy. Unfortunately for me, I've had it since maybe week 14 or 15. There were some nights that I had to prop myself into a sitting position because the moment I would lie down the acid would work its way up.

If you're a hippie like me (I'm not actually one, but think like one), you avoid as many pills as you can. Yes, I don't take Tums even though it's just calcium. And I don't take Tylenol either unless my pain is 11 out of 10 bad.

I don't take Tums because I can't seem to find out whether the calcium is from a vegan. Their website states that the calcium is derived from limestone but at the same time say it's "kosher dairy" so I have no idea what to believe.

So here is a list of things that have worked for me. It's all food (some that I eat more for pleasure than for heartburn) and all vegan. Remember, everyone is different so I can't guarantee it would work but it's worth a try.

Melon:
All kinds of melon but especially watermelon seems to soothe the burn. Why? I have no idea. All I know is one day I was ready to pass out from the pain and I couldn't eat anything. Some one offered me watermelon and my eyes lit up. Turns out the eyes were right because the burn was reduced. It didn't make it go away but it was a lot better than before the melon.

Coconut Water (Preferably the one by Grace because it tastes really good):
Same as the watermelon, finding out this was a burn buster was a total fluke that I was thankful for.

Alternative Milks:
Rice milk, coconut milk, soy milk.... Are all great. They are fortified with calcium which helps. Whether it's the added calcium or the milk itself, I don't know but it sure helps me.

Pudding:
It seems the only vegan puddings you can easily find are ones made with soy milk. Buy the ones that are refrigerated, I find they work better and taste better too.

And then, my midwife recommended papaya enzyme. You can get them from the supplement section. I never had a chance to try it but it seems to be the natural go to for heartburn.

On top the list I gave you, here are some tips to avoid heartburn or to further agitate it. 

• Avoid physical activity for a little bit after eating.
• Avoid bending over.
• Don't lie down after eating, instead, prop yourself up on some pillows.
• Avoid spicy and/or acidic food (I know it's obvious but if your like me, when the food is in front of you it becomes less obvious.)
• Chew your food well and eat slowly.
• Don't chew gum.
• Drink lots of water and non acidic juices (not too much juice though).

Well, this is what I use to treat my heartburn. Hope something works for you!

Protein

I'm sure getting enough protein was a daunting enough task when you weren't pregnant. Now you have the fear of your baby's health too. Well here's something to ease your mind. Yes everyone says you need protein, protein, protein, but unless you're a body builder, you don't need to load up on it. Of course, it's a whole different story when you're pregnant. Still, it's not impossible to get enough for you and baby.

Meat does have that more complete chain of amino acids, and protein from plant based sources don't. Imagine it as building blocks. When meat is involved, you need less blocks. When you rely solely on plant based sources, you need a few more. Remember, as much as certain people want you to believe it, even meat on its own isn't enough to give you complete, perfect protein.

You need to mix up your sources of protein. You can get it from beans, whole grains, soy products, and nuts. If you still eat fish it makes it a little easier on you. By mixing up these different foods, you can ensure that you're getting all the building blocks you need to complete that chain of amino acids. It doesn't all have to be in the same meal. As long as you have more than one source of protein with in a day, you and baby should be just fine.

My favorites for protein are:

Lentils - Great for protein and as a bonus, it's loaded with iron, fiber, folate and magnesium.

Quinoa - Is a super food. It has the most perfect string of amino acids out of all the grains. If you can include this in your meals as much as possible you're already ahead. It's a great addition to any meal and is extremely versatile. Antoher plus: it has lots of fiber too which is great for constipation caused by the pregnancy.

Trail Mixes -  Nuts have always been known as an alternate source for protein. Trail mixes make, great healthy snacks that are easy for on the go mom-to-bes. They're great for that extra energy boost too.

Brown Rice - Doesn't necessarily kick butt on the protein scale but I like to mention it because it's such an easy switch rather than an "add-on" to your current diet. You up the protein by a bit but it's an everyday staple in most cultural cooking and pantries around the world. This goes for all grains. By switching to brown (whole grains), you'll get more protein and lots of other goodies that comes along with whole foods.
Whole grains are also great for filling you up and keeping you full longer. Because the carbs aren't refined, it takes your body longer to break them down. This gives you a steady stream of fuel rather than the sugar spike refined carbs give you.

Soy Products

Soy has to be one of the most versatile food in the world. It can be made into pretty much anything it seems.

Soy Milk - Not one of my favorite milks on it's own but the chocolate is delicious. Even making your own hot cocoa with it is great. It's one of the creamier milks when you use it in hot beverages but it's great cold when it's chocolate flavoured.

Tofu - Like some people out there, I'm not a huge fan of tofu. I force myself to eat it to get used to it and it seems to work. I find if you stick to the extra firm tofu, you'll enjoy it a lot more. At least I do. My fave way to have tofu is scrambled. It's a great alternative for scrambled eggs in the morning. I'll post my own recipe in the near future.

These are really the only products I personally have opened myself up to. Tempeh is great as well because it is made from fermented soy beans. I find it a little bitter but it can be helped depending on how you prepare it.

***Watch the amount of soy products you eat. Processed foods are already saturated with soy and too much of one thing is never good. It's been proven that soy can suppress hormones your thyroid produces causing health problems. Limit your soy products and when you can replace them from time to time with something else. (ex. bean burgers vs. soy burgers, rice milk vs. soy milk)

I also add protein to my morning fruit smoothies. It's great to balance out the natural sugars so you don't get the sugar high and then suffer from sugar cravings all day. Be careful with the protein you choose. Make sure it is safe for pregnant women. I use pure pumpkin seed protein powder. Pumpkin seed is great as a source of magnesium as well which can help you stay calm. I use Omega Nutrition's pumpkin seed powder.

Health food stores are a great place to get more info on how to stay healthy while being green. I always stay away from synthetic supplements unless certain vitamins can only be derived from non vegan sources other than fish. Health food stores always have knowledgeable employees who work in the supplement section. They can help you pick out the right, natural, vegan supplements for you.

Remember, you should only take supplements if you can't get certain vitamins and nutrients from your regular diet. ALWAYS try to get everything you need from food first. Supplements should only be an insurance plan and not a source of everyday nutrition. Your body absorbs nutrients and vitamins better from whole foods than a pill or powder.

***Remember, always consult your primary care provider and/or a nutritionist before taking any supplements other than ones that are specifically made for pregnancy. I am not a nutritionist or doctor. This is what I do based on the information from my own personal research and the information my nutritionist and midwife have given me. Every one is different. I put the ideas out there so you can ask the questions.

Pregnancy Pet Peeves

There are a lot of things that come along with being pregnant. The nausea, the back aches, heartburn, restless legs, mood swings, and body transformations to name a few. On the bright side, there's the joy of bringing a new life into the world, the realization that you're no longer number one, the gift that you and your partner get to enjoy together, and obviously there's much, much more.

Then, there's things that are said and done that are said and done because you're pregnant. As a first time mom-to-be, I find I'm bombarded by all these strange.... I don't even know what to call them. Some are good and some are bad. What's good and bad depends on the person, but I'm sure there are a lot of pregnant women that run into things that annoy them or make them feel uncomfortable.

Here's a list of my top 10 pet peeves in no particular order:

When I'm asked, "How's the baby doing today?"

You know, I'd like to know too but unfortunately the baby isn't talking to me yet, and I can't see much considering he/she is hiding inside of me.

I find it awkward and strange to say "The baby is good?" like I would actually know.


When people stare at my belly while talking to me. 

O....M....Gosh! I'd rather people stare at my breasts. There's nothing interesting going on there so why are they staring as if a movie is being projected onto my bump?

Oooooorrrrr, maybe the baby is talking to them. I should ask them the next time this happens if THEY can tell me how the little one is doing.


When random people touch/rub my belly.

It seems being pregnant gives everyone a free ticket to rub or touch the belly. My personal space, my bubble, my circle....is very small. There are few people I feel comfortable within my personal space. And I'm talking about something as simple as a hug. I can count on one hand how many people I feel comfortable hugging. If you see me hugging someone not on that list, it's because I'm being polite. Believe me, I'm cringing the whole time.

So imagine my horror when I have to cringe and be polite to people who want to rub my belly all the time. I personally find it worse when they actually ask.

"Sure, knock your self out! Have fun!" *I stick out my belly so they can touch it*


When I'm told, "OMG you're huge!" or "OMG you're showing!"

I think this bothers people depending on their personality. I just don't like comments about my size period. I'm happy with my bump but I still struggle with my self esteem and the last thing I want to hear is that I'm huge. The other day, some one made a comment that I`m not gaining weight anywhere else other than my belly. Now that`s acceptable =D.


Did the baby move yet? No? Not yet?

I hate when people ask me the same question everyday. If I've been asked once or twice, I'll get the point and tell you when the amazing thing happens. I also find they're pushing in on my moment. This is something I want to share with my husband and family first. So by asking me for play by play details, I feel like people are shoving their way in on special moments that I want to savor with my husband first, not with other people.

I've even grown so spiteful that I lie to certain people whether I've felt anything or not. I just don't want to share my joy with them because they've pressured me the whole time. One girl even had me worried when at eighteen/nineteen weeks I still didn't feel anything, and she insisted that she felt her baby move long before that.Well, everyone is different and every pregnancy is different.


When women who were pregnant have a completely skewed memory of their pregnancy.


I'll be asked how far along I am, my due date, if it's a boy or girl....

Then, if the person had been pregnant, they go off about their past pregnancy and I feel as if their memory is completely off about details such as; their size, when they FIRST FELT THE BABY MOVE, their symptoms, or how great being pregnant was and how could I not enjoy it (and that's after they complained about all the symptoms). I find women may remember what they went through but they don't remember what it felt like going through it. And once again, they have to realize every pregnancy is different and that no, I didn't experience everything they did . (My baby is kicking right now btw) 

I find it's like when you go on a roller coaster ride. You may remember your pee-in-the-pants-fear as 'thrill' rather than being ready to cry. Or like when you see someone cry over a paper cut and scoff at them because they're crying over a scratch you can't even see. At that moment, you don't remember how painful it is and that when you get one, you even wish it was a full blown cut because it seems those hurt less.


When women who miss being pregnant try to relive it through you.


Gahhh! You have no idea how much this annoys me. They have had their moment and now it's mine. This is referring to the same people who over ask certain questions and try to crowd in on YOUR special moments. If certain people miss it so much they can get pregnant again.


When people don't see you anymore, they see a pregnant woman.

I'm not saying this is absolutely annoying but sometimes if feels as if this pregnancy has ripped away my identity. I guess this is sort of linked with people staring at my belly while talking to me. No one sees me anymore. I find family is the worst for it sometimes. I feel as if I'm only seen as this vessel that's carrying a future grandchild, a future niece or nephew, or a future cousin. If I'm lucky, they'll say hi to me before addressing my belly/baby. Which leads to....


People seem to think all I want to talk about is the pregnancy.

Yes, I'm excited and yes, I love to talk about the pregnancy but there are other things I still enjoy talking about. There's only so much that happens in a day. I can complain about the symptoms and gush about how many times the baby moved today. I can talk about my hopes and dreams for the baby's future and my plans to buy a house and what colour the nursery will be. Within the seven or so months (considering I didn't find out I was pregnant right away) that I'm waiting to meet this new little human being, these topics can become redundant. Unless I'm flipping back and forth on the colours for the nursery, there's really nothing much to say other than the odd updates about how everything is going.

Now I know there are women who live and breathe the whole pregnancy thing but honestly, I find it just drags things out and makes the wait longer.


When older women imply I'm a wimp.

This goes back to women who's memories are slightly skewed about what it's like being pregnant. Earlier, I had a girl in mind who just got off of mat leave. So imagine women who were pregnant twenty some years ago. Remember how I said every pregnancy is different? Well some women truly don't understand that. My hours have been cut down at work because of fatigue and back pain. An older woman actually looked down on me and stated proudly that she worked the whole way through and that she worked thirteen hour shifts. Good for her. I happen to be a big baby, just ask my husband. Either way, that woman doesn't know what kind of pain I'm feeling and for that reason can not judge me.

If any of you feel like you're wimps or whiners, don't. For some (I think for most) pregnancy is hard. Specially if it's the first time you're going through it. A lot of things are happening physically and emotionally, and you have every right to do what you need to ease the stress of the pregancy and everything around you. If you need to stop working earlier than expected, do it. If you have to cut down on your hours, do it and never feel ashamed. Remember, bringing a new life into this world isn't easy. It's a miracle, but it's science and nature too. Unfortunately, in our case, nature is a bitch.

The Big "C"

And I mean the "c" as in calcium.

Osteoporosis

I think this is the word of my....lifetime? I swear it's all I hear.

"Oh my gosh. You don't drink milk? Your bones are gonna turn to dust!"

Aaaaand I resist the urge to roll my eyes and possibly stick out my tongue in a childishly petulant manner.

Everyone these days (everyone as in women) seem to be so preoccupied with getting enough calcium so when they get older, there bones don't crumble away. Remember when I mentioned the dreaded misconceptions that are fed to us day in and day out? Well this is one of them. Dairy will not guarantee healthy bones and teeth. I grew up with lots of dairy yet I have problems with my teeth.

The simple truth is: this paranoia is only getting the milk people paid and is not making healthy strong bones. Best example of how we don't need dairy. In Africa and Asia, dairy intake is extremely low, in some places unheard of. North America and Europe consume the most dairy compared to the rest of the world. Who do you think has higher rates of osteoporosis? If you guessed North America and Europe you're right.

Osteoporosis is virtually non existent in most parts of the world where dairy consumption is very low. So, you do the math.

Now I don't discount the need for calcium. It is an important part of our daily nutrition, but just like every other health fad, in the end, we all find out too much is just as bad as nothing at all.

Being pregnant definitely asks for more diligence when it comes to calcium. What ever you don't take in, the baby will suck it out of you until it needs no more, possibly leaving you with not enough.

Great ways to increase your calcium intake the green way.

 
• Eat lots of dark greens. They are a great source of plant based calcium.
• Drink calcium fortified beverages such as soy, rice, almond, or coconut milk. Be careful with soy milk. A lot of processed and pre-prepared foods have a lot of soy product in them. Too much soy isn't good for the thyroid. My fave alternative is rice milk for hot or warm uses. Coconut and and almond milk I find are better when left cold. Variety is good. I always have one of each in my fridge. If you don't like the taste of these milks, try them in vanilla, it makes a world of a difference but still allows the milk to be versatile.
• Avoid!!! Caffeine. A lot of people are worried about putting calcium into their body, when they really should be worried about keeping it in. Caffeine is the worst for making your blood acidic. So to balance your pH levels, your body will actually leach the calcium from your bones. So now, you have that coffee you had in the morning and the baby taking calcium from you. Talk about a double whammy for your bones. Avoid chocolate (reduce it at least, who can avoid it while pregnant?), cut down/eliminate your coffee and caffeinated teas intake, and stop drinking pop (soda) such as Coke and Pepsi. There's really nothing good in there for you. Gingerale is your best friend if you can't let go of the bubbly. If you rely on coffee to get you going, try other natural alternatives such as; eating an apple in the morning, washing your face with an invigorating face wash, lukewarm showers, eating a proper breakfast, or going to bed earlier and waking up earlier to give yourself enough time to work your way out of bed.  

• Find a natural (non synthetic), plant based supplement. Natural food stores should carry this in their supplement section. I use a German brand called Salus by Salus-Haus. They have many good, natural products. I use their Calcium Magnesium, with Zinc and Vitamin D Liquid Formula. It tastes OK. It looks gross but it's sweet as it's derived mostly from fruit extracts. It can be a little pricey (where I get it from, a 500ml bottle costs around $47.00 at 30ml dose/day) but it's worth it. It's as close as you can get to actually getting the calcium from real foods, just more efficiently. And it's Kosher too!!

I find that these four ways to get your calcium is more than enough. I meet my daily required intake values, and maybe even more on some days. If you decide to take a supplement, don't use it to replace eating real food. Supplements are meant to help fill in what's missing, not replace it. Also, always take it with food, your body will absorb the supplements better that way.

***Remember, always consult your primary care provide and/or a nutritionist before taking any supplements other than ones that are specifically made for pregnancy. I am not a nutritionist or doctor. This is what I do based on the information from my own personal research and the information my nutritionist and midwife have given me. Every one is different. I put the ideas out there so you can ask the questions.

Why I'm Vegan and Choose to Stay Vegan

First I wanted to clarify how vegan I am. It's hard to say what category I fall into because I'm not quite vegetarian either. Some will call me a pescatarian (yes that word doesn't exist so maybe when it's put in the dictionary I'll get some credit), and some will say I'm none of the above. I don't eat land animals or their products such as dairy, eggs, broth, etc. but I do eat fish.

And this is why.

I read the book The Kind Diet by Alicia Silverstone, which I would recommend to anyone who is or isn't vegan. This book changed my life. Her arguments aren't only for the animals but for your health and the environment. I wouldn't even call it an argumentative book. Not once does she say "you should become vegan because..." Silverstone neatly presents the facts for you to interpret on your own. It's not just another celebrity book. She put a lot of effort, thought and care into it because it is a cause/topic she is passionate about.

The book unveils the misconceptions about meat and meat products. It is hard to have to turn around and try to believe that everything you learned in school, about the damned food groups, and everything your parents taught you was not quite true. The scary truth about meat and meat products is overwhelming. I've even had arguments with my husband about it because he believed milk and meat is good for you. Why? Because it just is. Meaning it's just what we were conditioned to know. Every time some one asks me "Why?" and I start off with, "Well do you know what milk does to you?" I get shut down. I'm told they don't want to hear about it or what ever I learned is not true. No one wants to hear the truth or to challenge what they thought was true their whole lives.

So back to why I still eat fish? Well that's because there really isn't anything bad about it. The only downside to eating seafood in general is the high cholesterol found in some species and the high amounts of mercury (our fault, not the fish) they contain. If you include farmed fish then the high amounts of antibiotics is something to think about as well.

By choosing to still eat fish, I've mostly eliminated canned and farmed fish. I don't eat it often, maybe once a week or every two weeks. Sometimes I'll go much longer than that. There are times when I'll eat it more often because of the holidays but it's something that's been reduced in my diet along with the elimination of all other living things and their products.

Why do this?

I like animals, but I don't love them enough to not eat them. I love chicken and I miss it everyday. I do this for my health. I'm asthmatic and suffer from mild depression. Through the book, and testimonials, I learned that a lot of health problems decrease or are eliminated by taking on a vegan diet. Here's my testimonial.

I became vegan-ish (took that term, which she uses for her husband, from Kathy Freston who wrote the Veganist) on January 1st 2010. It was my New Year's resolution. About two months into it, I saw a dramatic improvement with my asthma. I took absolutely no medication and my asthma was controlled. By the end of February, I had enough energy and motivation to start exercising on top of my new diet. By the end of May, I had gone from 190 lbs to 145 lbs. I was a lot happier, felt lighter, and most of all healthier all around.

When spring time hit, I had to start taking my asthma medication again as it was triggered by my allergies. By August, I got discouraged and went back to a regular diet. That was the biggest mistake of my life. I felt heavy and sluggish. I didn't realize it until then, that even though my asthma had come back, it was no where near as bad as it could have been. Not even two weeks after returning to my previous diet, I went from using just my controller medication to using my quick relief medication at least one to three times a day as well. Once I returned to my "Vegan-ish" diet, my asthma was back to being under control. When snow fell and and allergy season was over, I didn't have to take any medication at all again.

Why I choose to stay Vegan....ish?

For two reasons. 

One: After only a half a year being on the diet, going back was harsh on my body. It hit me hard. I was sick, my digestive system was thrown off, and my health went from great to terrible. It put my body through a terrible shock even though I eased myself back into a regular diet slowly.

Two: I'd rather put extra work into getting calcium, iron, and protein than to do it the easy way and have to take loads of asthma medication. By being vegan-ish, I'm decreasing the amount of medication going into my body hence, lowering the amount my baby is being exposed to. What's worse, medication or my diet? You tell me.

So for everyone who continues to question or doubt me, think twice before being closed minded. I do what I feel is best and I'm doing it with the guidance of health care professionals. Meat and dairy isn't everything. They may have some good in them but they have a lot more bad.

Everything Changes

I am almost 19 weeks weeks pregnant and I decided to do this blog about my vegan pregnancy. So far, I won't lie, I'm not doing too well with keeping track of what I eat and making sure I'm getting enough of everything. Which is important enough if you eat a regular diet let alone a vegan diet.

My nausea, heartburn, and miraculous taste bud revolution all are contributing to the hard time I'm having. I love broccoli and now the sight of it makes me green (pun intended), even tea gives me heartburn, when I eat I get sick, and when I don't eat I STILL get sick. So as excited as I was to have the freedom to eat as much as I wanted and what ever I wanted, I was sad to find out I don't like food very much right now.

I want to go back over the first bit of my pregnancy over the next little while to catch up to where I am now. I'll share tips and the things I learned to stay vegan safely during your pregnancy because it truly is a scary thing. All the things doctors throw into your face about calcium, iron, and protein doesn't help. My philosophy is, if this diet can sustain me and keep me healthy (healthier than when I'm not vegan), than I'm sure it can sustain the little one too.

I will say it is probably easier (maybe safer, I'm not a doctor or nutritionist) to drop the vegan thing while you're pregnant but for those who continue, I'm sure you all have good reasons. As I have mine.