The Brewer Pregnancy Diet: More Protein!

As I've referred to in past posts, Justin and I completed The Bradley Method classes for our childbirth training. One of the things I really like is the comprehensive approach that they take to pregnancy, because it seems to me that many things affect the birth experience and developing baby. Of course, one crucial element is what you eat during pregnancy. While the Brewer Pregnancy Diet is a little different than my normal routine, I've been very pleased with how I feel. But let me back up to the start of my pregnancy and work from there.

When I got pregnant in early August 2103, I was training for a half marathon. I had to eat good food, or I wouldn't feel well enough to put in the mileage I need to for training. At that point, I ran 3-4 times a week, anywhere from 4 miles on "short" runs to 8-10 miles on Saturday long runs. Here's a sample day before the Brewer Diet...

Breakfast: scrambled eggs with cheese, orange juice
Lunch: sandwich (peanut butter/jelly) on 2 slices of whole wheat bread OR plain tuna with crackers, apple (or another fruit)
Dinner: chicken casserole (chicken, rice or noodles, sauce), green beans, brownie
Snack after run: 12 oz (ish) smoothie (banana, frozen fruit, carrots, flaxseed [sometimes kale was included])

I think a strength is that I always got my servings of fruits and veggies (though more fruits than veggies usually) but a weakness is that I pretty much always had something for dessert, and didn't have as many whole grains as I should have.

Bring in the Brewer Diet around 20 weeks, right about Christmas time, when we started classes...

I'll let you check out the link for specifics (http://www.drbrewerpregnancydiet.com/id96.html), but it big idea is that I needed to up my protein from around 40-50 grams to 80-100 grams a day, and add  more greens and milk products. Now, I like meat, but getting 80 grams of protein a day is a real challenge. I'm sure that I don't get there every day, but I am really trying to! So I've tried to start adding things to my diet to up my protein that are high-count protein without wasted calories. Here are some of the protein sources I have been adding:

• Cheese - 7 grams in one slice. I love the following because it's so convenient:  http://www.landolakes.com/product/44815/-snackn-cheese-to-go-co-jack-snack-cheese
• Greek yogurt - about 20 grams in one cup, added to smoothies, soups, tuna or mashed potatoes
• Peanut butter- 7 grams in 2 tablespoons. Not the most effective source with extra sugars.
• Almonds- 7 grams in 1/4 cup
• Protein-rich granola- 10 grams per 1/2 cup. http://www.naturevalley.com/Snack-Bars/OatsHoneyGranola 
• Chicken, pork, tuna, ham-20-25 grams in 3 oz
• Potato with skin- 5 grams per medium potato
• Pinto, navy, kidney beans- 7 grams per 1/2 cup. I make chili or bean soup pretty often.
• Eggs- 6 grams per egg. I've recently made deviled eggs because I'm getting sick of scrambled!
• Oatmeal- 6 grams in 1 cup cooked. I also add oatmeal to cookies, brownies, etc. if my sweet tooth calls, though I try to limit my sweets.

To be honest, I just feel like I am eating SO MUCH. Way more than usual. And commenting on weight gain during pregnancy, I didn't gain anything for the first four months (16 week or so). Over the last three months (now I'm 28 weeks), I have gained about 20 pounds, which is right about average recommendation. The interesting thing is that I think it's all in my belly and breasts, I mean, I haven't had the legs of my pants getting tight. Hopefully I will be able to keep it at about 30-35 total to the time I give birth.

One another note with the whole diet thing, I have still kept up exercising even after the half-marathon was over at 7 weeks pregnant. I continued to run until about 24 weeks, at which point the pressure on my bladder just made running uncomfortable. So I have been walking three times a week, and doing strength training exercises at home like squats, lunges, and arm weights. I think this helps a lot with how feel overall.

I have to say: I'm feeling good. Looking back so far, the biggest issues have been the mood swings during the first trimester, a few headaches during second trimester around 15-20 weeks, and trying to get comfortable to sleep throughout. I haven't had any morning sickness though or many other issues. As for the headaches, I think those might have been caused somewhat from stress at work, the holiday business, or perhaps just fluctuating hormones. Whatever it was, they are gone now, and I think that it might be due in part to the diet changes. I also think it's interesting that I haven't had any crazy cravings. I wonder if it's because I am getting the nutrients I need? Who knows... Since this is my first pregnancy, I'm learning as I go, and I thought I would share here in case it could help anyone. I'm not a doctor though, so please consult yours before trying anything! :)

A Pregnancy Reading List

1) Wanting to be as prepared as possible, 2) being a reader anyways, I've been reading several books on pregnancy and birth. Now, I do realize that as much as I read and prepare, I can't possibly be ready for everything. I can't eliminate complications just by being educated and prepared. But I still think that "knowledge is power," so I've been reading. Especially as Justin and I want to do everything as natural as possible, since that is how we feel God intended and is right for us, we are trying to prepare towards that end.

(Let me have a little side note: I firmly believe that everyone needs to do what they feel is best for them and their baby. For us, that's avoiding inducing labor, interventions, epidurals, etc. I realize that each mom has to make individual decisions on this. Heck, I might even change my mind when I am in the middle of the situation. Certainly when I write about trying to have a natural birth, I'm not dogging anyone who wants pain relief, or I would be in sore trouble with my sister, who has had two beautiful children and did use pain relief. Her kids are healthy, precious, and thriving. So, again, realize I will be writing from the perspective of wanting a natural birth, but that I think each woman has to make her own decisions about this.)

Starting off, I borrowed a few books that give good overviews of pregnancy and birth.

• What to Expect When You're Expecting by Heidi Murkoff - a classic, easy-to-read, question and answer format that allows you to find the info you need quickly; mainstream in terms of medical interventions during labor.
• Your Pregnancy and Childbirth: Month-to-Month from the American College of OBGYN's- I was given this by my doctor at my first prenatal checkup, and it goes into detail with illustrations for each month. Doesn't advocate for natural childbirth, but isn't necessarily against it.
• The Complete Illustrated Pregnancy Companion by Robin Weiss - This book isn't as comprehensive, but gives perhaps more of the emotional side of things, social preparation. Don't buy it, borrow it. I saw multiple typos.

As a runner, I really appreciated the following:

• Exercising Through Your Pregnancy by James Clapp- The idea is to keep up whatever you did before you were pregnant, but not start something new or uncomfortably challenging. Exercise is good for you during pregnancy, unless some health concern is addressed by your doctor. Lots of research and evidence behind this book.

On birth, I read the following:

• Ina May's Guide to Childbirth by Ina May Gaskin- This book has some great natural birth stories in the first half of the book, and the last half goes into the birth process itself. It is probably the best book I read because it respects the fact that God designed the woman's body to give birth. Birth is empowering and does not have to be feared. Much of medical society today tries to instill fear into birth, and then interventions are overused. A must-buy, must-read book.
• Husband-Coached Childbirth by Robert Bradley- Oh, please, read this book! I loved how it really is written to husbands, giving them knowledge to be able to coach their wives through natural birth. I want my husband by my side the whole time, and this book gives not just the birth process, but what to do before birth the make labor better. We actually did The Bradley Method childbirth classes after reading this book because we loved the philosophy of the husband being so involved.
• Gentle Birth Choices by Barbara Harper (DVD with 6 births included)- If you are thinking about a water birth, home birth, or natural birth in a hospital, this is a great book. The DVD with video of births is somewhat dated in the styles, but who cares? The birth process hasn't changed. My husband and I watched the video together and it was great. Borrow from the library.

Also good choices, though the three mentioned above would be my recommendation if you don't have much time:

• Orgasmic Birth by Elizabeth Davis -All about enjoying childbirth instead of focusing on pain; good birth stories are included. Again, this book empowers women instead of instilling fear in the process.
• Your Best Birth by Ricki Lake and Abby Epstein This book is written by the same people that produced The Business of Being Born. Investigates current medical practice surrounding birth and choosing a birth that is right for you.  
• Labor of Love: A Midwife's Memoir by Cara Muhlhahn - Has some very interesting stories of her midwife experiences especially towards to end of the book; you could skim most of the first half. She was one of the midwives featured in the aforementioned The Business of Being Born.  
• The Doula Guide to Birth by Amanda Lowe- It has helpful charts/reference pages; might convince you to get a doula.
• The Official Lamaze Guide by Judith Lothian- Another birthing method, similar to Bradley in some ways. It's not just about breathing anymore; they have expanded their philosophy.
• The Dad's Playbook to Labor and Birth by Theresa Halvorsen- An easy read for the fathers who are busy and want the basics to be able to help their wives.

While many of these books overlap ideas, I always find something new or interesting in each. I think the point in reading is preparation, because preparation eases fear. I tell you right away that reading all of these books have helped me not to fear. Certainly I still worry about complications, but from reading so many birth stories, natural birth stories, I am much more confident. God made my body to give birth. There will be pain, but I don't have to fear it. In my mind, I keep likening it to training for my half-marathon. I didn't like the 10-mile long runs....my body hurt, I wanted to stop. But I accomplished something big in the long run. That's what I'm telling myself about birth. It will be worth it!

Now, won't it be interesting after birth to hear what happened? I can only prepare so much, and I humbly admit that!

My Hubby's Awesome: VDay 2014

Justin surprised me with flowers early this year! Instead of doing the traditional dozen, he had the florist mix in blue flowers to commemorate our little boy growing in my belly. How thoughtful is that? He's the best!!

Easy Homemade Chicken Noodle Soup

Since my hubby's been feeling under the weather (he didn't go to work or night classes for two days!) I decided to make homemade chicken noodle soup for dinner. I already had a chicken breast that I had boiled from earlier this week, so that part was taken care of. Just a few other ingredients that I usually have on hand, and shazam! it was tasty. So much healthier than the sodium-packed canned chicken noodle soup! Whole wheat noodles and lots of carrots step up the nutrition factor.



Easy Homemade Chicken Noodle Soup (serves 2-3)
3 cups water + 2 chicken bullion cubes (or 3 cups chicken broth)
1 tsp celery salt
1 tsp dried parsley flakes
1 cup chopped carrots
1/2 to 3/4 cup dry whole wheat spaghetti noodles, broken to 2 inch pieces
1 chopped or shredded, cooked chicken breast
salt and pepper to taste

1. Bring water, celery salt, parsley, and chicken bullion to a boil. Add chopped carrots and boil for 5 minutes with the lid on.
2. Add chopped chicken breast and noodles. Bring to boil and simmer until noodles are done, about 8 minutes. Keep the lid on to avoid losing all the broth as steam. If the liquid seems low, just add more water.
3. Add salt and pepper to taste. Enjoy!

*I should note that measurements are approximate. You can add more or less of ingredients to suit your taste and the thickness of the soup.

Less than 100 days till I meet my baby boy!

I have this wonderful app on my phone that reminded me Thursday that I will meet my baby boy in 100 days... wow.. just about in my third trimester now. Time has gone fast, but also slow. Our last birth class is this Sunday. The other couples in the class are all like-minded about wanted as natural a birth as possible, and it's great just have others to share idea with during this time. Last week, we all brought our birth plans and compared and commented on them. That was very valuable. Our instructor, Julie Harless, is incredible, and I hope she continues to teach these classes because she does an awesome job.

We have been looking at baby names, but no, I'm not posting the possibilities. There are just so many opinions out there, and we want to make the decision without being influence by others. My big thing with names is that I don't want the name to be common, but I do want it to be easy to pronounce, recognize, and spell. I ordered a couple of books in the mail, and one already came this week, Off-The-Grid Baby Names  from Nameberry. Basically, this book lists 1,000's of names that have NEVER been in the top 1,000, since the government started keeping track in the late 1800's. So it has some good ideas.

I've been working out with my cousin Monday and Thursday, and Saturday with my husband. I kept up with running until this week, and I think I am going to have to let it go. With my belly growing, I just feel so much pressure on my bladder (like, eek! can't make it around this lap without running to the restroom). Which is really annoying, because I like running. But walking is less pressure, and I just try to keep my pace up. I still do squats, lunges, and some other pregnancy-specific exercises to keep me in shape for birth too.

I would say my biggest pregnancy symptom now is not being able to sleep well, which leads to me being tired during the day. Not fun. But with all the issues I've heard from others, I am grateful that this is pretty minor compared to that. Hopefully, as third trimester rolls around, the hormone changes again won't bring on other symptoms. It's so fascinating to feel him kicking around inside me. It's like this wonderful special connection that he is telling me he's doing well. It makes me smile. I just wish Justin was able to feel him more. But I know that will be coming very soon. I notice him kicking at school too, and it's a little bit distracting, but just because it makes me focus on my baby and not on class. Still, I love it.

Coming soon, I will post about some of the pregnancy books I've been reading. It's an extensive list that warrants its own post. :)

Whole Wheat Scones

I had the urge to make scones today (grandma H's recipe), but knew I needed to make them a little healthier than normal to try to justify it during pregnancy. So I adapted the recipe, and thought I would share. They seemed a little dry, but I think I just cooked them a little too long since it's harder to tell when they brown with the wheat flour. So, watch carefully.... once a toothpick comes out clean, get 'em out of the oven!


1. Combine:
3 c. whole wheat flour
3 T flaxseed
1/4 c. crushed/chopped almonds
1/2 c. sugar
2 1/2 tsp. baking powder
1/2 tsp. baking soda

2. Cut in until mixture resembles coarse crumbles:
6 T. cold butter, cubed (no substitutes)

3. Combine in bowl, then add the crumble mixture until just moistened:
1 c. vanilla yogurt or sour cream
1/4 c. milk

4. Knead in:
1 c. cranberries*
1 c. white or chocolate chips*

5. Bake
On a greased baking sheet, pat dough into a 9 inch circle. Cut into 8 or 12 wedges; separate wedges. Brush with milk to lightly coat tops of wedges. Bake at 400 degrees for 20-25 minutes or until golden brown. Serve warm.

*You really can add anything in that you would like- I like the scones with cinnamon chips, but you could try them with other kinds of dried berries or nuts.

Pregnant Teacher: Round Two

Being a high school teacher and being pregnant is very interesting. I recounted a few stories here, but had a couple others to add (and I'm sure I will have more as time progress). So here's the first one...

I took my class on a field trip to a local elementary to read the children's books they wrote and illustrated in my creative writing class. While there, we had some downtime between various class sessions, and I was, of course, chatting with the students while each group waited to go. One of my junior boys, who I'll call Aaron, says to me, "So, did your water break?" Then he smiles, embarrassed, and blurts out, "I don't even know what that means." I roll my eyes at him, and then proceed to explain what it means so he doesn't sound like such an idiot and say it to another pregnant woman who's only 22 weeks along. "You see, Aaron, the baby is living in the mom's belly in amniotic fluid, like water with nutrients. It stays there until it's time to give birth, at which time the 'water' gushes out. That's why people say the water breaks. But it doesn't happen until the mom is in labor, and I'm quit a bit away from that." So that shut him up. I guess though, most 17-year-olds don't know much about this, and maybe it's good, because if do know about it, they either have a younger sibling or have gotten a girl pregnant.... or I suppose their mom could be a nurse... either way, I'm not letting them stay in their ignorance.

The next incident was funny to me, too, and a little less serious in nature. This past week we just switched to the new semester and new students. I've been getting to know the students, and in this particular class the majority of the students are girls. While they are completing a terms matching activity with their partner, some of them ask me how far along I am, and simple questions like that. Then one says, "Do you ever pee your pants?" Kids are so blunt these days! But I laughed and said yes, I have laughed too hard once and had a mini-accident. It just happens, so it's not like I'm going to lie about it. I joked that I would have to start bringing changes of clothes in the car from here on out. Now, realize this conversation wasn't in front of the whole class, and couldn't have lasted more than a minute or two. I suppose that I could just say, "That's not appropriate," and ignore the question, but maybe they've never had a positive pregnancy role model, and somehow I think it's important to be open.

Still, there are things I won't tell them. Like the exact due date, or what the gender of the baby is. Those things I keep to myself for now, because they are special and everyone else doesn't need to know. Keeping those secrets give me some sense that my pregnancy isn't completely public, like my growing belly, which can't be ignored anymore. While I certainly get tired of comments from students and staff alike, "You're getting big," and "You won't be able to fit into that sweater much longer,"  I am trying to go through this pregnancy graciously, as a positive witness to the blessing God has given me.

Pregnancy Week 24 Update

Things are moving fast. It's crazy that I'm just a few weeks away from my third trimester. I am really starting to show too. While I could make some of my pre-pregnancy clothes work so far, most are out of commission as of now! Thankfully, I haven't had any headaches for the last few weeks, which is a huge blessing. I know people were praying for me, and God is good! I'm still not sleeping very well, just having a hard time getting comfortable, but if that's the only issue right now, I'll take it.

I got my alumni gym membership at CU so I can walk/run on the track. I've been going with my cousin Janae when we can both coordinate. It feels good to get that running in, even if it's just a mile. Of course, I can't really run the mile straight through because of the pressure on my bladder and having to run to the restroom all the time. But still, I love the exercise.

With everything expanding, I found an amazing store for maternity bras called Alberta's in Centerville, Ohio. I went in, got measured, tried on bras, and was out in ten minutes. Fabulous. Now I actually have two bras that fit! If anyone is a larger size and has problem finding the proper fit, this is the place to go! The bra I got was about $45, which is a little higher than I like to pay for a regular bra, but well worth it for a good fit at this time in pregnancy.

I've been upping the protein in my diet as recommended by our classes, which hard for me to do, but I know it gets my body and the baby ready for birth. They recommend 80-100 grams of protein a day. It's hard for me to get to that point, especially when I'm not hungry. I've been trying to eat more foods with higher protein counts to get to this point- Greek yogurt, nuts, cheese, eggs, chicken... Unfortunately, most fruits and veggies don't have much protein, though they have other important nutrients. So I find myself really thinking about what I eat and trying to get a good balance. No way I'm perfect though- I definitely splurged on Oreo cheesecake on Saturday for Justin's birthday. At least I'm working toward the goal the majority of the time.

I've definitely been feeling my baby boy kicking around on a regular basis. It's a lot of fun to wonder what position he is in, and how he is interpreting his watery world right now. Justin and I continue to go to our Bradley Method birthing classes, and they are really profitable. We get to be around other couples at our same place in life, and learn more about the birth process. I am determined to give birth with the least interventions as possible, because it just seems best for the baby. I certainly don't think I'm some kind of superwoman, but I just keep thinking that if women have done it naturally for thousands of years, then I can too. Of course, if there is some kind of complication, we would do whatever is best for the baby. I've been reading lots of books on birth though, and this the conclusion Justin and I have come to.

Speaking of the classes, Justin was a assigned to write a poem or letter to me about this time in our life. It's so great, I will end this post with it:

Our life so far has been just us;

Learning, living, and building trust;

We’ve shared joys and crossed many states,
Letting no day together go to waste.
Through it all, our love has grown -
We will soon welcome a boy of our own!
New sights and sounds, a bump and small kicks
Are bringing a joy we’ve never witnessed.
As my wife you are perfect like no other,
And I can’t wait to see you as a new mother.

Biltmore House Christmas Visit

It had been over 5 years since we went to the Biltmore House in Asheville, NC. It was time to go back! We knew this would probably be our last getaway before the baby comes.

 This place is just beautiful, even on a rainy day in December. Besides the self-guided audio tour, we also took the Architect's Tour, which allowed us to go up on the roof and into some back areas of the house. That was really interesting, and the guide, who gave a lot of background information, was great. I was amazed that the greenhouse (first picture below) was still functioning fully too. The poinsettia variety was phenomenal- I've never seen that many different kinds- red, but also pink and white and speckled, plus a host of other plants.

 We also stayed at a B & B called The Sweet Biscuit Inn. We were completely satisfied with our stay there. Our room was not too large, not to small, with tasteful decorations. The hosts gave advice if you needed, but let you have your time and space too. The Christmas decorations were simply gorgeous- I got some ideas for my house next year! Breakfast was yummy too.  I would definitely recommend it and go there again. 

Second Trimester Update at 22 Weeks

I'm about 22 weeks along, and I thought I should update on my pregnancy so far. Right before Christmas we found out the baby was a boy! Yay! I always wanted an older brother for my kids, maybe because I didn't have one (though I LOVE my [not-so-little-anymore] brother). Plus I just thought it would be fun for Justin to have a boy first. This was a big deal too, because not one of my aunts or cousins had a boy first, on my mom or dad's side of the family. So, we are excited. I am keeping the nursery neutral though, a Noah's ark theme, so we don't have to redo things for the next baby.

As far as pregnancy symptoms, I had a few weeks in November where I wasn't so tired, then went back to being tired again, though I don't think as severe as the first trimester. Then, I was falling asleep while eating dinner. It's not so bad now, and shorter naps or earlier bedtime seem to do the trick (if I can actually get solid sleep). Of course, I toss and turn several times and have to get up to use the bathroom at least once a night. But I'm making it. It was really nice to have winter break to relax, read, see family, and sleep whenever I wanted too.

Also, I've been having headaches frequently- a couple times a week. These are strange, because I haven't had trouble pre-pregnancy, and they started second trimester. I don't like taking pills, but I have started using Tylenol at the advice of the doctor, but as sparingly as possible. Usually I don't have to take more than 2 a day, and it's certainly not everyday. I don't like taking pills, because whatever I get the baby gets, and in a much larger dosage. But I have to be able to work and function, so I am trying to do what I have to. Of course I am making sure I am hydrated, and eating healthy. It seems that the headaches are hormonal, from what we can tell. My blood work came back great; it doesn't look like I have some deficiency that is causing it.

Probably the best thing is being able to feel him kick! From maybe about week 19 or so, I would think that maybe I felt something.... but wouldn't be able to tell for sure. Last week, week 21, I could tell for sure. It's really cool... like seeing him for the first time on ultrasound and hearing his heartbeat. It's still not strong enough for Justin to feel, though we have tried. Soon enough!

We have started childbirth classes with the Bradley Method, more on those later, and started looking into pediatricians. We have also visited Family Beginnings, where we are most likely to go for the birth. We started looking at names too, but don't ask questions, because we probably won't tell until he's born. :) Sorry, it's our little secret!

Overall, it's an exciting time, and we can't wait to meet him in May!