If you’ve chosen to read this page, you’re likely either considering getting pregnant, curious about our services for expectant moms, or pregnant and seeking some support or help. We provide several additional pages on our website that contain helpful information for pregnant moms, and details on the services and support we provide. We cover everything from Prenatal care (how to prepare your body for pregnancy), Nutrition, Supplements, Hydration, What you can expect when you are pregnant (what’s normal, and maybe not-so-normal), and even Postnatal care.
We recommend a Prehab program that includes safe home exercise and a strong nutrition program. In general it is very important to stay as active as possible during your pregnancy, within the limits recommended by your Healthcare team. Our goal is to help you have the most healthy pregnancy possible, and that can begin even before you’re pregnant. This is why it is so important to take care of yourself — starting today. Eat right, be fit, and prevention are key – try to prevent conditions before they start. Being overly sedentary during pregnancy can lead to high blood pressure, excessive weight gain and gestational diabetes or worst of all, blood clots. Make sure you listen to the recommendations of your Prenatal Healthcare Team, and discuss specifics relative to your exercise, nutrition, and daily healthcare routine.
Adopting a good nutritional program is an important aspect of prenatal care. It is a myth that you need to “eat for two”. You need to eat for one adult and one growing infant. The average woman should gain between 25-35 pounds during her pregnancy. Eating for two “adults” can lead to excessive weight gain and leave you at risk for high blood pressure, increased joint pain, heartburn, and a potentially more challenging delivery. The more weight you gain, the more you have to lose after your pregnancy.
Maintaining adequate levels of the healthy essential fat DHA (from fish oil) for you and your growing baby is essential. Low levels of dietary intake will cause your body to take it from your brain to help with the development of your baby’s brain and nervous system. This can lead to “brain fog” during pregnancy or “mommy brain” and lead to very serious postpartum depression. Unfortunately, most food sources, like fish, that contain DHA naturally have high levels of contaminants like heavy metals, as in fish and their consumption must be very limited.
It is very important to supplement both during and after pregnancy with a high quality DHA supplement that has been tested to be free of contaminants. This will help ensure that the baby has ready access to the the essential building blocks of their brain and nervous system and not steal it from yours.
A balanced diet is important to help you maintain energy levels and adequate nutritional levels for both you and your baby. Eating only “one thing” may lead to nutritional deficiencies.
Organic food has very little or no harmful herbicides and pesticides. It will also be non-genetically modified. Grass fed meat and free-range poultry have a healthier fatty acid makeup and will actually have healthy CLA and Omega 3 fats in them. If you do eat fish make sure it is wild caught and not farm raised as only the wild caught has healthy fats in it and has not been fed grain or antibiotics. It is however, recommended to limit your fish intake due to heavy metal toxicity.
Each meal should contain a combination of healthy nutrient dense sources of carbohydrates, protein and healthy fats. By making nutrition a priority and planning ahead it will become a habit and a very healthy one at that. Remember, you are going to have a little one watching you very closely in the very near future. Your behavioral modeling will form the basis of the habits that they will develop.
Here are some healthy meal options:
This is the most important meal of the day for many reasons. Your body has been fasting for 8 or more hours. You need to “break” the “fast”. During the “fast” your baby has been taking the nutrition it needs to grow during that time from your body and you need to replenish your reserves for both you and the baby. Your blood sugar is at an all-time low which causes your brain to have to work harder to focus. You may get light-headed easily, and if your blood sugar gets too low, you could faint. This is one of the best times for your body to absorb nutrients so please feed it healthy, high-quality foods and begin to re-hydrate yourself with water.
Here are a list of high quality choices
Here is a list of poor choices
Eating small portions consistently throughout the day will give your body and your baby the consistent supply of building blocks that it needs to flourish. It will also help with or prevent hearthburn/reflux.
Examples of healthy quality snacks
Eat a moderate size lunch with a mixture of healthy carbohydrates, protein and healthy fats. This is a great time for a large fresh salad with nuts or olive, hemp or other nut or seed oil on it. Leftovers from dinner the night before are an easy option. A sandwich with meat and veggies can add variety. Veggies with hummus or hard boiled eggs and a salad also work.
What not to eat
Junk food: chips, pretzels, sugary foods, soda, fruit juice. These are empty calories and will cause you to gain excessive weight without providing any nutritional value.
same as mid morning
Dinner should consist of a healthy balance of carbohydrates, fats and protein. Try not to eat after 7pm. You want to give your body time to digest before bed. This will decrease the chance of reflux. Fresh vegetables are a great source of fiber and essential nutrients. You can mix in some superfoods like Goji berries and blueberries. This is a good time to mix in some organic coconut oil.
It is ok to splurge and have dessert but portion size is important. Do not eat the whole pint of ice cream. Pay attention to suggested portion sizes. Cravings are common and it is ok to indulge them but remember portion size and remember to try not to eat after 7pm or within 2 hours before you will go to bed.
We recommend that you plan ahead and make a menu for one month intervals. This gets you in a routine of eating healthy and lets you plan for shopping and preparation. This routine will also make it easier to stay on a good schedule once the baby arrives. Weekends are a great time to prepare for the rest of the week. Chop fruit and veggies on Sunday night. Have bread, veggies and meats ready to go during the work week. We have made a suggested two week menu and shopping list with some recipes for you at www.eathealthymommy.com and our Facebook page.
A great whole food prenatal vitamin with 600 to 800 mcg of folic acid
DHA choose a good clean supplement that provides you with 450mg DHA per serving. This is best taken with a meal or food that also has fat in it. Many supplements now are deodorized. If you burp a fish flavor or get indigestion from it then try freezing them and taking one with dinner or right before bed.
D3 ask your healthcare professional to have blood testing to measure your vitamin D levels and then supplement with a natural D3 to raise your levels to the high end of the normal range and then take a maintenance dose. Usually most people need 1000-4000 IUs of D3 per day for a maintenance dose.
Your body will be increasing its blood volume and additional water will be required. Hydration is key. Carry a water bottle with you everywhere and drink from it regularly. Try to drink at least 64 ounces of pure water a day. Set a goal of taking 4 gulps of water every hour. You can mix it up by adding a slice of lemon, lime or orange, or making your own or purchasing carbonated water. Make sure it does not have any artificial sweeteners in it.
Please do not underestimate how important hydration is – it’s important for you and your baby.
In general, minor (less than 2/10) aches and pains that last only for 1-2 days, do not get progressively worse, are manageable with self-stretches, icing and avoiding painful activities, do not require you to see a health care provider. If the pain is greater than a 2/10, or lasts longer than 2 days, or gets progressively worse, or recurs, then you should schedule an appointment to see a healthcare provider. Common areas for problems to arise are the mid and low back, neck, hips and feet. Swelling on one leg or the entire leg is not normal and you should consult with your OBGYN right away. Pain that is worse when you are sedentary like sleeping or lying down is not normal and you should consult with your OBGYN right away. Pregnant women have thicker blood and in rare circumstances, these symptoms can indicate blood clots.
The earlier in the pregnancy that you seek care for a condition, the easier it is to control the discomfort and keep you active during your pregnancy. However, it is never too late to make a difference. If you had any trouble during a previous pregnancy or have a history of a chronic issue, it is very important to start care for it before it gets worse.
Relaxin is produced in both pregnant and nonpregnant females; it rises to a peak within approximately 14 days of ovulation, and then declines in the absence of pregnancy, resulting in menstruation. This happens for every cycle of a woman’s life. During the first trimester of pregnancy, levels rise. Relaxin’s peak is reached during the 14 weeks of the first trimester and at delivery. It relaxes all soft tissue including all the ligaments and joints of your body. This is very important to allow the birthing canal to widen for the baby to descend through but very challenging for the mother as it creates instability in the feet, knees, hips and back. Your muscles easily get overused trying to make up for the lack of passive support in these areas. Unfortunately, your body does not just snap back into place following the pregnancy. It is a great idea to participate in postnatal rehab in order to regain or develop core and lower extremity stability, especially, before you start to try to exercise to lose the baby weight.
Proper nutrition can require planning and discipline but so does the wonderful world of parenthood. It is a myth that you need to “eat for two”. You need to eat for one adult and one growing infant. The average woman should gain between 25-35 pounds during her pregnancy. Eating for two “adults” can lead to excessive weight gain and leave you at risk for high blood pressure, increased joint pain, heartburn, a potentially more challenging delivery and the more weight you gain the more you have to lose after your pregnancy.
As you progress through the pregnancy it is very common for your shoulders and head to round forward, your pelvis to tilt forward, your hips to rotate inwards and your arches in your feet to drop. This all happens as a result of relaxin production, the subsequent ligamentous laxity and the increase in weight combined with a shift in your center of gravity. It is important to try to maintain a neutral joint position (neutral posture) with the chin and shoulder back and down, the pelvis held in a neutral position by lifting the baby up and back, the feet supported and hips in a neutral position. We recommend using an orthotic for your feet at all times in addition to doing strengthening exercises for the intrinsic muscles of the feet. The less that you allow your joints in your feet to deform the less likely they will cause you problems during and after the pregnancy. A good high semi-rigid custom orthotic is the best, but if that is not an option, then as rigid and high a non-custom orthotic as possible is second best. At a minimum, use a good walking or running shoe as much as possible and avoid high heels and narrow non-supportive pumps. Use a supportive shoe indoors if possible at all times.
If you already practice yoga, or take it up during pregnancy, make sure to focus on doing a short foot (keeping the arch high) while standing at all times. This will help to open up the hips and keep them in a neutral position. In some cases, when you have pain, you should use a supportive shoe with an orthotic during the yoga.
Postnatal care is very important to help the new mother regain abdominal and low back strength and stability, in order to cope with the many physical challenges that accompany the demands of motherhood. New moms need to enjoy their beautiful babies with a healthy, nourished body. Our doctors help to improve muscle and joint dysfunction postnatally with mobilization and soft tissue techniques for the low-back, pelvis, upper back, neck and shoulders and even feet.
Our Licensed Athletic Trainer can design an individualized cardiovascular, strengthening and weight management treatment plan based on your healthcare goals. One-on-one training with weights, balance boards, cardio equipment, and the like, will prepare you to safely manage the physical demands of breastfeeding, lifting a car seat, and the numerous poor postural habits associated with caring for your precious baby!
ChiroQueen model of care empowers women to achieve their greatest potential through confidence, security, passion happiness and pleasure. ChiroQueen respects the private, intimate nature of pelvic floor dysfunction and offers treatment in a safe, secure, pleasant, beautiful private office setting.
ChiroQueen treatment consists of a combination of Pelvic Power Release, chiropractic joint release, manual biofeedback, patient activity of daily living education and modification and lumbopelvic and pelvic floor rehabilitative strengthening and conditioning.