Prenatal Nutrition: Spring Babies
April Showers Bring May Flowers – And Healthy Mothers!
Written by Barb Beavis | April 3rd, 2024
Spring, with its promise of new beginnings and fresh blooms, brings the perfect opportunity for expectant mothers to focus on their holistic health.
Just as April’s nurturing rains coax flowers to thrive in May, a well-rounded approach to wellness can support mom-to-be and baby to flourish. Today, we’re exploring vibrant tips for spring wellness and nutrition that cater specifically to the unique journey of pregnancy.
🌸 Embrace the Circle of Care 🌸
Pregnancy is a beautiful, transformative time that deserves a collaborative healthcare approach. Imagine a circle of care where obstetricians, midwives, pelvic floor physiotherapists, chiropractors, massage therapists, clinical counsellors, registered nurses, and nutritionists come together to support the holistic health of mother and child (A.K.A. Holistic Physiotherapy & Wellness in Saskatoon!). When these resources overlap, they create a nurturing environment that is conducive to a healthy pregnancy. By drawing from various fields of expertise, a comprehensive care plan is developed, considering all aspects of expectant mothers’ well-being.
🥦 Laying the Nutritional Foundation 🥦
Fueling the body with the right nutrients during pregnancy doesn't just support the mom’s health but also sets a strong foundation for the baby's development. Focus on a rainbow of fruits and vegetables, which are teeming with essential vitamins and antioxidants. Seasonal foods like asparagus, spinach, and strawberries are not only at their peak of freshness in spring but are also packed with folate—an invaluable nutrient for expecting mothers.
Proteins are the building blocks of life, so incorporating fatty cuts of meats, lentils, and legumes into your diet can be incredibly beneficial. Additionally, foods rich in omega-3 fatty acids, like chia seeds and walnuts, are excellent for baby's brain development. Remember, though, hydration is just as important. Sipping on water throughout the day helps in maintaining amniotic fluid levels and supports overall health.
💆♀️ Spring into Wellness 💆♀️
Spring is the perfect season to get moving and enjoy nature’s renewal. Gentle exercises, such as prenatal yoga or walking, can help manage stress levels, improve circulation, and increase overall stamina—valuable for labour and delivery. Remember to consult with healthcare providers before starting any exercise regimen.
Integrative therapies like acupuncture or massage, under the guidance of certified professionals, can assist with common pregnancy discomforts and enhance maternal relaxation. Self-care isn’t just a luxury; it’s a vital component of prenatal care. Take time for yourself, be it a quiet morning ritual or a soothing evening soak.
🌤 Transition with the Season 🌤
As the weather warms and the days grow longer, use this time of transformation to assess and adapt your wellness routine. Spring clean your pantry, swapping out heavily processed foods for whole, nutrient-dense options. Now is also a fantastic time to begin a prenatal supplement regimen—under your healthcare provider’s advice—to ensure you’re receiving all necessary nutrients.
Moreover, spring’s spirit of growth and optimism is infectious. Embrace a positive mindset, nurture your emotional health, and build a supportive community. Join prenatal classes or online forums, where shared experiences reinforce the strength found in togetherness.
To all mothers nurturing life this spring, let the season inspire your holistic health journey.
Trust in the collaborative care surrounding you, commit to nutritional excellence, and embrace the rejuvenating spirit of spring for both body and soul. Here’s to a blossoming motherhood, brimming with vitality, just like May’s promised flowers after the benevolent showers of April.
Remember, pregnancies, like gardens, thrive with tender care, so let’s sow the seeds of wellness today for a beautiful bloom tomorrow! 🌷
Before I sign off, I will leave you with a couple spring-time recipes that will surely make you smile 😃
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Ingredients:
- 1 cup of your favourite frozen berries (blueberries, strawberries, raspberries)
- 1 ripe banana
- 1/2 cup of Greek yogurt (for a protein boost)
- 1/4 cup of rolled oats
- A splash of almond milk (or any other milk of your choice)
Instructions:
1. In a blender, combine the frozen berries, banana, Greek yogurt, rolled oats, and a splash of milk.
2. Blend until smooth and creamy. If it's too thick, add a little more milk; if too thin, add a few more oats or some ice.
3. Sit back, savour every sip, and soak up the nutritious goodness!
This smoothie is brimming with the vital nutrients both you and your baby need. It’s not only a treat for your taste buds but also a rich source of calcium, vitamin C, antioxidants, and much more.
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Ingredients:
- 1 cup of cooked quinoa
- A handful of fresh spinach, chopped
- 1/2 cup of cherry tomatoes, halved
- 1/2 cup of cucumbers, diced
- A small bunch of parsley, finely chopped
- 2 tablespoons of olive oil
- Juice of one lemon
- Salt and pepper to taste
Instructions: In a large bowl, combine all ingredients and toss with olive oil and lemon juice. Season with salt and pepper. Enjoy this refreshing meal to fuel your body and soul!
Enjoy!
I am always here to help support in any way that I can. Book in a FREE 15-minute Strategy Call and we can explore together.
Yours in health,
Barb Beavis
Nutrition Counsellor