My pregnancy diet 

As promised here is yesterday’s and today’s food diaries. I’ve had a great week – and although it’s getting to the point now where I have to eat little & often (I hate feeling too full), I’ve loved all my meals this week – especially the fajitas!

Next week I’ll post some more workouts as they have been going great too. In fact I’m sitting on the bike and writing this as we speak. No rest for the wicked!

Enjoy!

Breakfast:
Berry Breakfast Smoothie
300 ml coconut milk
½ cup of gluten free oats
½ an avocado (for a creamy texture)
1 cup of fresh or frozen berries of your choice (I like blueberries)
½ teaspoon of vanilla extract.
Place in a blender and blend.

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Lunch:
Portion of Chilli from yesterday’s dinner topped with ½ avocado

Snack. Chopped Carrots with Gluten Free Hummus

Dinner: Chicken Fajitas using BFree Fajita Kit
(Depending on how many you are cooking for, for 1 use 1 chicken breast)
Chicken Breast
Peppers
Onion
Squeeze of lime
Slice the chicken, onions and peppers into thin strips. Add 1 teaspoon of coconut or olive oil to the pan and fry of chopped chicken. Add in thinly cut peppers and onions to the pan with the BFree Seasoning. Warm the wraps with a splash of water in the microwave for 20 seconds. Serve with BFree Salsa on top and a squeeze of lime. Wrap and enjoy.

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Breakfast:
1 cup of Gluten Free Oats (standard portion size 40g) made with water or almond milk topped with flaxseed/mixed seeds and a spoon of honey

Snack: Green smoothie: Juice of ½ a lemon, a handful of spinach, 1 pear, ¼ of a cucumber + a few mint leaves, 350 ml of water.

Lunch: Tomato Soup with BFree Super Soft Brown Roll

Snack: 2 x rice cakes with almond butter

Dinner: Sweet Potato Bean Burgers (this makes 4 burgers so could have for lunch or dinner the following day or divide by 4 to make 1 portion)
1 can of beans (I love butter beans)

1 large sweet potato
100 g of ground oats
1 clove of garlic
½ a red onion
1 carrot
½ teaspoon of cumin
1 teaspoon of smoked paprika
Pinch of salt & pepper
50g of breadcrumbs (made with BFree loaves)
BFree Brown Roll

For topping:
Lettuce
Tomato
Tomato relish

DIRECTIONS
Steam the sweet potato until soft. Then add it and all the other vegetables into a food processor and mix until the ingredients are chopped and mixed or just chop them into very small thin pieces and mix. Add the mixture to a bowl and add the beans, breadcrumbs and spices and mash with a potato mashed until everything is mixed. Shape into 4 burgers. Heat some coconut oil on a pan and heat. Then add the burgers and cook until they turn brown.
Serve on a BFree Soft Brown Seeded Roll with your desired toppings and a side salad.

 

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25 week pregnancy diet 

Yesterday I shared with a days food diary. I’m (trying) to follow the way I used to eat before I went carb crazy during this pregnancy, and am choosing to eat gluten-free foods to help reduce any bloating, which, let me tell you, is really uncomfortable when you already have a bump!

This is what I’ve eaten today;

Breakfast:
1 BFree Multiseed Bagel with ½ an avocado mashed with salt & pepper

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Snack:
CO YO diary-free Yoghurt with mixed Raspberry & Blueberries

Lunch: Quinoa Tuna spinach Salad
Make one potion of quinoa in chicken or vegetable stock for flavour. Add in spinach, 1 can of tuna, tomatoes, mushroom and peppers for a protein packed lunch.

Snack: 10 Almonds

Dinner: Chilli (left over portion for tomorrow’s lunch)
500 g Lean Mince Beef or Turkey Mince
1 tin of chopped tomatoes
1 tablespoon of tomato puree
1 Carrot
1 red pepper
1 red onion
Chilli powder
Mixed herbs
Cayenne pepper
Garlic
Courgette/Spinach

Fry of the beef or turkey mince in a frying pan with a teaspoon of coconut oil and 2 chopped cloves of garlic. Add in onion, chopped carrot, peppers and any veg of choice. Add in tin of tomatoes and tomato puree along with 2 teaspoons of chilli powder, 1 teaspoon of Cayenne pepper, 1 teaspoon of mixed herbs.

Serve on a bed of Courgetti or spinach or in my case, both!

 

Getting ready for baby number two 

Just a quick progress photo for week 18. I’ve definitely had a few heavy days this week and training hasn’t been so energetic but nows the time to listen to my body. I must admit, I’ve felt a bit flat training wise this week, so not much to report on it really. I’m still following Gideon’s plan from KX Life but listening to my body more this week; If I need longer rest periods or to lower the weight, so be it. I’m in the gym and to me that’s all that matters and I’m happy to still be training & enjoying it.

In between training, eating, sleeping, working & being mummy, I’ve also been trying to work out in my head how to get organised for bubba number two. I’m definitely not sending Lacie to nursery any earlier than I need too, I simply just love being with her, and this is time I’m never going to get back!

That being said, I will have both of them at home with me for eight or nine months, and I’m fully aware that there’s going to be hard days, especially when I’m tired, bubba is having a clingy day (I remember them well) and Lacie wants to play and have fun.

So what’s my plan?

1st things first is; Breast feeding
I will definitely breast feed bubba all the time mark, my husband, is on Paternity leave. After that, I plan to go to bottles. I just can’t see how I’m going to be able to be at home on my own with both of them and be feeding a baby. LaCie would feed for up to 45 minutes at a time and I’m not sure how this is going to work with Lacie needing my attention as well.

So I’ve got myself organised & got a Tommee Tippee steriliser (in black to match the kitchen) and some of their Closer to Nature Advanced Comfort Bottles. Giving a bottle to a newborn is alien to me (I fed Lacie for 9 months) so I wanted to find some that made it easy to latch on to, were BPA Free and stopped air bubbles during feeding, which may lead to colic and digestion issues. I’m sure they will be absolutely fine with the bottle, millions of babies do it, but I want feeding to be as stress-free as possible so I still have the nice time that I had with Lacie. I also like these bottles because of the soft, natural-feel silicone teat. This should make it easier to switch between the breast and bottle.

Workouts
I’m lucky that Lacie sleeps in until 8ish, which allows me to go down to my home gym & get an hours workout in before she wakes. I hope bubba will do the same, so I’ve got a Tommee Tippee Digital Video monitor, which will allow me to keep a close eye on the baby whilst I workout. The monitor still has great reception in my gym, thanks to the 300m range & it has a two-way talk button option that allows me to talk to the bubba if he/she needs comforting or just needs to hear my voice as I make my way up to their room. I know this all sounds very far fetched as I just don’t know what type of baby and sleeper it’s going to be, but having a plan in my head about how I’m going to get back in shape makes me feel in control just a little. Lacie used to come into the gym with me when she was a baby so if that’s what happens with this one then that’s fine, but I will hopefully get it in to the same routine as I’ve got Lacie into. It took lots of patience, but we got there.

The monitor also comes with a temperature room display, remote nightlight and a detachable sensor pad that fits under your baby’s mattress and sounds an alarm if no movement is detected after 20 seconds.

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Prams? 
So my My next thing to thing about is a pram/buggy board/double buggy, so if anyone has any suggestions of how to get out and about with two, please send your suggestions. Lacie will be two-and-a-half once bubba is here and although she likes walking – she can’t quite manage the walk into town, an hours class, or whatever activity we are doing that day, and then a walk back! Help!!!

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A little workout for you to try
To finish off, here’s a quick 12-minute circuit that I tagged onto the end of my workout today. Was great fun and got my heart-rate up nicely….
* 45 seconds kettlebell swings
* 15 seconds rest
* 45 seconds Squat to front kick
* 15 seconds rest
* 45 seconds side plank – right side
* 15 seconds rest
* 45 seconds side plank – left side
* 15 seconds rest
Repeat three times through as a continuous circuit.

As always don’t forget to check with your mid-wife and GP when exercising when pregnant – and listen to your body!!!!

Pregnancy fitness: 3rd trimester cardio

Even though you probably felt a bit like superwomen in your second trimester, you now may find yourself waking up slightly tried and losing energy as the day goes on. I know I certainly did. You’re also find that moving around isn’t as easy as it was and everything takes that little bit longer. The reason for this is that you’re baby is probably around 14 inches now (in your seventh month) and weighing around two to four pounds. Your breasts will also be around two pounds heavier and your uterus will be putting pressure on all your internal organs, including your diaphragm and lungs, causing shortness of breath. My bump really popped out at this stage and I felt HUGE! Staying active is vital though. I really noticed the difference at pregnancy groups – some of my in-active friends had constant back pains, found it difficult to walk for too long and even sit of too long. I didn’t really have any of this – and I certainly put it down to staying active as much as possible! 

Things to remember
During your third trimester your mobility may be limited, thanks to your growing bump and possibly water retention, and there’s no doubt that you will fatigue more easily. With that in mind, you can still safely participate in a 30-minute workout at least four days a week in order to maintain a good base of fitness and mental sanity.

One thing I would highly recommend in your third trimester is regular swimming sessions. The hardest part is probably putting on your swimsuit – but once it’s on and you’re in the water, you’re forget that you’re pregnant as the water supports your joints, provides buoyancy to your bump and supports your bodyweight. It will also keep your core temperature cool as you exercise, and work your heart as well as your arm and leg muscles.

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What stroke?
While the front crawl is still fine in your third trimester, the breaststroke will probably be most comfortable because your tummy will hang below you and the arm and leg movements are great for strengthening your back, chest, hips and bottom. It’s great for helping pregnancy posture too (you may have noticed your shoulders rounding and you get a slight hunch in your upper back). Breaststroke will stretch your chest muscles out and strengthen and shorten the back muscles that tend to overstretch during pregnancy.

Just be careful that you don’t work your legs too aggressively. Relaxin, the hormone that is will be circulating the body and working on making your joints more flexible, especially the pelvis will now be at its peak in your body, meaning you don’t have to do a lot to overstretch and cause a strain or muscle tear. Forcefully kicking your legs can strain the hip joints and ligaments because the public bone will already be starting to separate in preparation for labor. You don’t want to force the situation, which will lead to lower back, pelvis and hip pain.

How to fuel your swim
Complex carbs like wholegrains, oats, fruits and vegetables are ideal for getting your energy levels stable before and after your swim. At this stage you’ll also want to be getting sufficient calcium from calcium-rich foods like dark leafy greens, almonds and sardines – yes these are all just as good as milk!

Your pregnant body will also be leaching calcium from your bones to support the growth of your baby, so make sure you’re getting around three servings of quality calcium foods every day. Also make sure you stay well hydrated. It’s easy to forget to drink when in the pool but you can still get dehydrated, which is dangerous for you and your baby and will only add to your fatigue. Always leave a bottle of cool water at the side of the pool that you can sip from regularly, and make sure you drink a small glass before and after your session too.

Don’t forget!
As always, make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.

Pregnancy fitness: 2nd trimester strength training

I’ve been really lucky to be able to write some informative blogs for the children’s shop Kiddicare. I love this shop and brought most of Lacie’s baby clothing, furniture and pram from here, so its a real honour to be writing for them.
Basically all my blogs are about how to exercise safely through pregnancy. I am going to share all these blogs with you over the next few weeks so all you beautiful pregnant ladies feel confident to carry on exercising. Here’s my fourth blog – ‘Second trimester strength training.’
I remember this was the trimester well; I really got my energy back and felt great. I had my 12-week scan and suddenly my morning (and afternoon) sickness just switched off and I got my energy back.
Yes I had days when I just wanted to stay in bed and sleep so I did it. I did also find that on those tired days that some gentle exercise was great for my energy levels and pulling me out of my lull.

* As always please drop me an email or message me if you need a hand or have any queries…*

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You’re in the prime of pregnancy during weeks 12 to 26, so it’s a great time to maximise your strength workouts to benefit yourself and your bubba.

I have designed this mini workout to help strengthen the joints for your major muscle groups like your legs, upper body and arms and to help reduce the risk of injuries related to the extra force and weight you will be carrying. Working the legs in particular will help offset stress related aches and pains in your knees, lower back and hips.

Remember labour and pushing during delivery can be that little bit easier if you’ve developed strong legs and a powerful core so by during this workout three to four times a week you should be well equipped and prepared for your last trimester.

Most of these moves at home or at a gym with minimal equipment, but just make sure you’re never out of breath or holding your breath, as this can elevate your blood pressure and starve your body of oxygen, which isn’t safe for you or the baby.

Make sure you warm up well with some marching on the spot, and doing moves like arms circles, ankle circles and gentle squats or a walk round the block to prepare your body for exercise – it will take a little bit longer than it used to because your cardiovascular system won’t react as it used too. Give yourself around 10 to 15 minutes and make it very gradual to allow your body to adjust.

The Workout
1. Assisted step into wide squat
Reps 10 each leg
Sets 3
Stand with your feet and knees together, with your right hand resting on a barre, sturdy chair or fixed item like a fireplace or kitchen workout.
Take a large step with your right foot to the right side and lower into a squat with your knees and feet turned out.
Make sure you keep your body upright and that your right knee does not extend past your toes, which will place pressure on your knees.
Push off through your right foot to return to the start to complete one rep.

* A wider squat will accommodate your bump, whilst helping to build strong legs and glutes and tone the inner thighs. Just don’t too low!* Image

2. Tricep dips
Reps 12
Sets 3
Sit on the edge of a bench or chair and place your palms facedown next to your thighs, fingers gripping the edge.
Place your feet on the floor in front of you, knees bent.
Keeping your arms straight, scoot forward until your hips and bottom are in front of the seat.
Bend your elbows and lower your hips until your upper arms are parallel to the floor.
Push back to start.

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* A great move for targeting the backs of the arms, plus tricep strength makes it easier to push yourself up and turn yourself over, whilst taking the pressure of your abs.*

3. Ballet Calf Raises
Reps 15
Sets 3
Stand with your heels together so your feet form a V shape and hold onto a barre, sturdy chair or fixed item like a fireplace or kitchen worktop.
Keeping your heels together and toes out wide, engage your abs as you raise up onto your toes.
Pause for a second and lower slowly.

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This exercise will help keep your calve and ankles shapely, especially if you are prone to water retention. It will work your bottom and hips too.*

4. Back Pulls
Reps 12
Sets 3
Loop a resistance band (available from £4.99 at USAPro) at chest height around a door or something like the banisters and walk back until you feel tension in the band with your arms out in front of you.
Standing with your feet shoulder width apart, knees slightly pull the handles towards chest and squeeze your shoulder blades together. Return slowly to start making sure you take control of the band, which will want to ping back into your starting position.

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* This posture-correcting exercise will work your upper back and help to pull your shoulders back, so you stand up straighter. You may find as you get bigger that your shoulders will roll inwards making you look hunched.*

Plank on your knees

Reps Hold for 30 seconds
Sets 2
Kneel on the floor, then shift your weight forward and place your elbows down on the floor, so they are directly beneath your shoulders. Keep your back straight as you rest on your knees and elbows.
Hold for 30 seconds, keeping your abs tight while you breathe.

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* This move will gently strengthen your core, which will helps protect your lower back, while helping your abs to recover quicker
after birth* 

 Stretch it out

Mermaid stretch
Hold for 10-15 seconds on each side.
Sit up tall with your knees crossed, then place your left hand on the floor next to you and slowly bend over to the left side.
If you feel that you can go in to a deeper stretch, put your elbow down on the floor, and continue to stretch over and hold for 10-15 seconds on each side.
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* This stretch will help the abdominal muscles loosen, especially your side abs (your obliques) which will need to be stretched out to help create space more space for your growing baby.*

Don’t forget!

As always, make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop. Make sure you are also fully hydrated and that your exercise in cool and comfortable conditions

To Breast Feed, or Not? That is the question….

For most women it would be a no brainer – but I’m going to be entirely honest with you I’m slightly nervous about it!

Yes,

  • Breastmilk contains all your baby needs: proteins, fats, lactose, vitamins, iron, minerals, water and enzymes in the exact amounts required for the optimal growth and development.
  • Breastfed babies are healthier. Breastmilk contains substances which prevent harmful bacteria from growing in intestines and causing gastrointestinal and diarrhoeal infections.
  • Breastfed babies have fewer middle ear infections, fewer respiratory infections and a decreased risk of developing allergies, cancer, childhood diabetes and obesity.
  • Breastfed babies have a decreased risk for Sudden Infant Death Syndrome (SIDS).
  • Breastfeeding a premature baby decreases his risk to develop necrotizing enterocolitis (NEC).
  • Breastmilk is clean, free from bacteria and has anti-infective properties.
  • Breastmilk has the right temperature and needs no preparation. It is readily available whenever your baby needs it.
  • Breastfed babies are less prone to develop diabetes, heart diseases, eczema, asthma and other allergic disorders later in life.
  • Breastfeeding enhances brain development. Research shows there is better visual development and visual acuity in breastfed children.

But what about me? I will find it awkward if my baby needs feeding when out and about with friends and family and what if it hurts? According to breast-feeding experts, Medela breast-feeding is not meant to hurt, although some nipple tenderness in the early days of breast-feeding is rather common.

After spending hours reading up on the Medela website (there’s so much information on there, which is great!), I’m adamant I’m going to give it a go. So to set myself up, I have got some breast-feeding essentials. In my mind, breast-feeding needs to be as comfortable as possible for me as well as my baby, as it’s too easy to give up when formula is so available and easy to get hold of.

Here is what I have got so far!
Medela Swing Breast Pump
According to experts at Medela, 82% of mothers use a breast pump, whether it is because of going back to work or to help overcome a temporary separation or problem. I’ve decided to get one to help with those awkward moments when I know I’m going to be out for a few hours and won’t feel comfortable to feed in public. It also means my husband can get involved with the feeding too, as I think this is important for father and daughter bonding time.
This award-winning pump is meant to be very quiet and boosts 2-Phase Expression Technology the breast pump simulates the natural infant sucking behaviour at the mother’s breast.
£129; from Mothercare

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Bravado Essential Nursing Tank
This tank not only has a built-in bra but is also long in length and unclips at the shoulder to give your baby full access to your breast, without you having to expose your tummy or too much flesh. As it will be winter when I have my baby, I will wear this under a jumper or poncho which will allow me to feed her discretely and comfortably. The fabric is also really soft and stretchy and comes in a range of colours to match any outfit.
£36; Bravadodesigns.co.uk
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Aleva Naturals™ Nursing balm
According to Medela, 73% of mothers get outside help for breastfeeding problems, which includes sore nipples, which is why a good organic nursing balm is essential to help moisturise nipples  and soothe painfully cracked nipples.
What I like about Aleva Naturals is that their cream is specially formulated with Plant based Edible Oils, which is safe for both Mom and Baby – the balm absorbs in within a few minutes after application.  Aleva Naturals recommended that you apply the cream after breastfeeding and because there is usually a couple of hours between feeds there shouldn’t be anything left over to be wiped off. It’s also not necessary to wipe off any trace amounts as they are edible oils!
£9.99; www.vitalbaby.co.uk 

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This is my essentials to start with. I am on the hunt though to find more, so when I do, I will of course share these with you, as I think every women should be confident to try breast feeding as the benefits are huge. I think like everything new, it will feel weird to start with BUT practice makes perfect and I’m not one to give up, especially as I know the benefits for my baby and MYSELF are so good.

Good luck ladies – please feel free to share your stories !

Pregnancy countdown – 41 days and I indulge in….

.a Neom Feel Amazing Treat box – For New & Soon To Be Mums

Wow – I’m now over 34 weeks pregnant and feeling the effects – especially at night time. The day is fine. I’m still active, writing features from my desk, sitting on my Wellness Ball and still training one or two clients (I had my last one today – boo!) but the night is painful. My hips go numb from where I lie on my side – all I want is to lay on my belly. No chance!

They say that at night its best to sleep on your left hand side as this position helps blood and nutrients to flow to your baby and uterus (womb) and helps your kidneys get rid of waste and fluid. You should also avoid laying on your back because the weight of your uterus lies on the spine, back muscles, intestines, and major blood vessels, which can lead to muscle aches and pains, and impaired circulation, which is uncomfortable for you and can reduce circulation to your baby.
Don’t worry I often find myself on my back at night. I just move straight back to my left. You’re body will soon let you know when it’s time to move, just try and get out of the habit of it!

So to help me sleep, this Neom box of goodies, has been a saviour!

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The Cocooning Bath Oil ( 50ml ) is soothing and relaxing. Great for unwinding before bed and helping you to get nice and sleepy so you doze of quicker and easier.

The Cocooning Travel Candle is perfect for having on as you dry yourself off and rub yourself down in the Cocooning Body Oil which will help keep your skin soft and supple, whilst avoiding stretch marks. It’s smells divine too – light and fruity with a hint of Ylang Ylang, Chamomile and Jasmine. Delicious!

It’s so important to really look after yourself at this time of pregnancy as you do tend to forget about yourself and sometimes feel a bit fed up of all the effort of everyday life. Enjoy these last few weeks – I am. Because before I know it I know I will have my little bubba in my arms and missing these long relaxing baths and pampering sessions!

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32 weeks pregnant and counting…

I thought I would give you a quick update as to how I’m feeling.

I’m now 32 weeks and yes still working out five to six days a week but starting to wake up more tired and also feel the effects of working out with a little person inside of me. It’s not a case of sitting down on the mat for tricep dips and then just getting back up again. Everything is taking that little bit longer. I feel like a granny 🙂

Saying that – my energy during the day is still good and I’m setting my alarm on my phone to remind me to eat every three hours. Don’t get me wrong, I’m not having a slap up meal every time my alarm sounds but I will head to the kitchen and have a big glass of water and a healthy snack like some avocado on rye bread or hummus or veggie sticks.

Sleep – it’s ok. I have one of these amazing pregnancy pillows from Mothercare – which I recommend to EVERYONE! (I even got my husband one because it kept stealing mine!) Sleep is so important for recovery an growth and there is tons of research out there also that says it can help stablise your blood sugar levels and stop you reaching for sugary snacks. There is alot to be said for 8 hours a night – if you can get it!

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My pregnancy pillow from Mothercare is definitely my new best friend! http://www.mothercare.com

Top pregnancy supplements to help look after your bump

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Eating a healthy diet is always a good idea, especially during pregnancy, but since falling pregnant 32 weeks ago, I’ve taken a pregnancy supplement every day without fail to help cover any nutritional gaps in my diet.

Even with the most solid diet, it’s extremely difficult to make sure that you’re getting enough nutrients for both you and baby. While I don’t recommend going crazy with the supplements, there are a handful that have been shown to help with pregnancy and your baby’s health.

Here’s a round up of what I’ve found to be effective:

Solgar Prenatal Nutrients Tablets

Solgar is a brand I’ve always trusted and I took these for a good few months before I fell pregnant.

The NHS recommend you have 400 microgram of folic acid every day while you are trying to get pregnant and until you’re 12 weeks pregnant, which is why I like this supplement.

Each tablet has the perfect amount of vitamins/minerals, without exceeding 100% of the recommended daily allowance (RDA), except for iron (which is supposed to be higher for pregnant women anyway, to help fight fatigue).

It also had an adequate level of folic acid, which as I said before is extremely important prior to conception as the neural tube develops in the first 30 days of pregnancy (before most women know they are pregnant) and supplementing folic acid can prevent many cases of conditions like spina bifida.

Viridian Pregnancy Complex 

I like this brand because it has a healthy amount of DHA, which is vital for helping your baby’s brain develop. You can get DHA from eating fish such as salmon, sardines and herring but what with my morning and afternoon sickness, the last thing I wanted was fishy fish!

It also contains a healthy dose of vitamin D, which is good for regulating the amount of calcium and phosphate in the body, and is needed to keep bones and teeth healthy.

The NHS recommend you take a supplement of 10 micrograms of vitamin D each day when you are pregnant and if you breastfeed to provide your baby with enough vitamin D for the first few months of its life.

Zita West Vital Essence 3

I knew of Zita West, since I had read many of her books when planning to conceive, so it was a no brainer to try her  supplements, which are tailored to suit each trimester. You take one, three times a day with food and they will then provide you with everything you need to safeguard your everyday diet, including 400mg of folic acid plus lots of protective ingredients such as Beta Carotene (a safe way to help support your intake of vitamin A), copper, magnesium, manganese and zinc, all of which support normal cell division and help to protect DNA.

I also brought her Vital DHA, which you have twice a day and contains Omega 3 essential fatty acids (necessary for baby’s brain development, and to ward off inflammation), plus a small amount of zinc.

Please speak to your doctor or health adviser before taking any supplements. 

The Perfect Pregnancy Diet

Pregnancy is NOT the time to diet. It’s not the time to eat for three either. Eating for two is fine but your diet needs to be rich in whole foods rich in nutrients to create a healthy balanced plan to nourish you and your baby.

But what should you eat and how much? It’s easy to get it wrong, which is why I signed up for the Doll Curves Perfect Pregnancy Plan, especially as I hit my last trimester – the all important one, when my baby is growing bigger and getting ready to face the big wide world.

Founded by Celebrity Personal Trainers and Fitness Models, Sarah McLean and Lydia Rees, my Doll Curves plan gives me weekly nutrition advice to keep me healthy and well during my last trimester. It also reminds me that I only need to eat an extra 200 calories a day – the equivalent to a large banana!

Here is a round-up of what I’ve been eating over the last week and why it’s so good for me…

Breakfast

Banana Breakfast Smoothie
Blend ¼ gluten free oats, ½ cup of CO YO coconut yogurt, 1 banana, ½ cup Kara coconut milk, 2 teaspoons of honey, ¼ teaspoon ground cinnamon.
The benefits; Bananas are great at reducing fluid retention and swollen ankles – a common side effect in pregnancy. ‘They are also rich in potassium and the perfect energy booster,’ says Sarah.

Snack
120g Unsweetened Greek yogurt with blueberries
The benefits; Yogurt is full of ‘good bacteria’, which helps balance the good/bad bacteria within the body. ‘Yogurt is also rich in protein and calcium, which is good for you and baby’s growing bones,’ says Sarah.

Lunch
Annabel Karmel’s Chicken Pitta Pockets 
Chicken, ½ avocado and watercress pitta pockets with chopped tomatoes and a side salad.
The benefits; Avocados are loaded with folic acid, vital for forming your baby’s brain and nervous system, potassium, vitamin C, and vitamin B6, which can help your baby’s tissue and brain grow. Watercress can also help aid digestion, while the protein in chicken will help every cell in your baby’s body to grow and develop.

Snack
Hummus on organic unsalted rice cakes with chopped vegetables and 20g unsalted almonds, brazil nuts or walnuts.
The benefits; Raw vegetables will keep your immune system strong and the unsalted rice cakes with hummus are a great source of slow release carbohydrates and protein.

Dinner
50g wild rice with ½ cup streamed green vegetable and Annabel Karmel Salmon with tomato salsa
The benefits; ‘Wild rice is rich in fibre and has an excellent effect on the gut wall,’ says Sarah. News has it that women who eat oily fish, like salmon during pregnancy are also more likely to have brainy and sociable children. Just make sure you don’t have it more than twice a week.

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