Sunday, January 19, 2020

Pregnancy Diet

I know that the questions will start rolling in about the diet I am doing during my pregnancy. Everyone is different- especially when expecting. I highly recommend hiring a coach that is certified to write and instruct you on a pregnancy meal plan. Below you will find some examples of meals I had during different trimesters (this blog will also be updated frequently).

I am a creature of habit and it's much easier for me to make the same meals for 3-5 days in a row and then switch everything up entirely



Weeks 1-8:
My diet did not really change during the first few weeks + we had a ton of holidays and events to attend. As cliche as it is- my true meal plan started on January 1



Week 9-12:
Breakfast: Fried eggs with a smoothie: fruit and collagen (kale, banana, blueberries, dates, collagen, almond milk, ice)
Lunch: Salmon, buttered carrots, kimchi (three times a week)
Other lunch: ground venison, spanish rice, guacamole, and taco sauce
Dinner: Venison, green beans, wild rice
Other dinner: venison chili (makes the best leftovers)
Snacks: Mixed berries with cool whip, plantain chips, cashews, yogurt with granola, cottage cheese
Others: bone broth and supplements (linked and listed on my initial pregnancy blog)


We Are PREGNANT!

You heard that right- we are expecting our little one on July 30 2020! We are so overjoyed and I am so excited to be able to share this interactive blog post with you

My plan is to update every few weeks with how I am feeling + products I am loving

There is so much information out there and the most important thing to remember is that all pregnancies and experiences are different. Your doctor should be only a phone call away for emergency questions!

Ok, on to the details!

Josh and I always said we wanted to wait 5 years before having kids and wouldn't you know it- our five year anniversary was January 17, 2020! We tried for only one month (Josh was super bummed) and we found out on November 20 that we were expecting! We found out together and filmed the entire thing! Yes- we will be finding out the gender at our week 20 appointment

Conception month
A lot of woman underestimate how important nutrients and your diet are during the conception month. I completely cut out all caffeine the minute I stopped my last period before we started trying. I also highly recommend using a basal thermometer and app if you are trying to conceive- it will take virtually all the guess workout of ovulation timing. I was tracking my temperate and ovulation for over a year before we started trying- it's a great way for natural family planning. The thermometer and app I used can be found here. Additionally- you should be taking your prenatal the entire time you are trying to conceive as well. Think of conception as early pregnancy- no drinking, no smoking, etc as you do not know the exact day you will conceive. It's better to be safe than sorry

Starting weight: 133lbs

Weeks 1-8: 
The only differences included slight bloating, fatigue for a few hours in the afternoon, some hormonal mood swings, mild cramps in the first few weeks, and the highest urge to tell the entire world while also knowing we had to wait. I felt nauseous a few days and have some slight food aversions, no real cravings yet! I also have been very blessed to not have any morning sickness except for one day and turns out it was food poisoning. Nonetheless- I freaked out and went on an Amazon shopping spree and enlisted the help of my pregnant friends and my sister who has 3 kids for their tips- I have linked all the products I ordered below to combat the sickness in case it happens again! My workouts struggled slightly due to fatigue during the first two months but I still went to the gym 4-5 times a week

Appointment 1: 
We had the first appointment on December 20- right before we left the same day to be in Indiana and Ohio for the holidays for six days. Everything from the heart beat to the ultra sound to the blood work all came back normal and on pace! The heart rate was ranging from 150-162 bpm. Appointment 1 weight: 135lbs

Weeks 9-12:
What a whirlwind month 3 was- between the holidays and telling family and trade show season starting- this was definitely the quickest month by far. The only few symptoms I am currently experiencing is fatigue and random headaches. I also feel myself thirsty often which is crazy because I already drink at least a gallon of water per day. I have also been getting weekly chiropractic appointments to realign my hips to assure that my labor and delivery will go as smoothly as possible. I also have been practicing a ton of diaphragmatic breathing and core exercises as well as pelvic floor exercises to further ensure the safest delivery of baby. Workout energy is luckily back to where it was before I got pregnant. I have not had to modify any workouts in any way. I have been filming the entire time so if you need workout ideas, please reference: http://instagram.com/sarah_bowmar
Additionally, I have been walking 5 miles every single day at home! It has helped so much with getting blood flowing and getting all my steps in!

Appointment 2: 
This appointment was only about 20 minutes- but the doctor told us "boring is good" when it comes to pregnancies. Baby's heart beat was 172, blood work all looked great, and I have went up a few pounds in weight- which is right on track for my body. It's also an old wives tale that the gender of the baby determines their heart rate. Some appointments they may be very active and others they may be resting. It makes me very uncomfortable when people guess the gender so please, keep your guesses to yourself! Appointment 2 weight: 139lbs

Appointment 3:
At week 13 we went in for our genetic screening, an ultra sound, and more blood work. Baby was very active and the skin test showed a very low probability of any genetic abnormalities. We also got to see baby for about 30 minutes while everything was being measured. Heart rate for baby was 162bpm during this appointment. Appointment 3 weight: 139lbs

Week 14:
We had an event in Nashville for a gym opening in which they employee a prenatal chiropractor and pelvic floor specialist. I went in for an appointment and had an incredible experience. Between the hip and muscle adjustments, she also discovered I have poor circulation so I am now using cinnamon bark extract oils on my wrists several times a day. I also will be working on some tips on overall pelvic floor health and breathing techniques!

Week 15 - 16 and 4 month appointment:
Weeks 15 and 16 I traveled a ton between an event in Nashville, a retreat in Denver, and celebrating our birthdays in Las Vegas. Luckily all my fatigue has went away completely and my stomach is finally starting to look like I am pregnant and not like I enjoyed too many donuts over the weekend. Today (Valentine's Day), we had our 4 month appointment. We heard baby's heartbeat which was 148bpm today. All vitals looked amazing for me and we also had the spina bifida blood screening and will know results from that in about 2 weeks
Appointment 4 weight: 141lbs

Apps
The Bump (free)
Flo ($50/year)
Baby Tracker- once baby arrives

Books- Audible on Amazon
What to Expect When You're Expecting
Dude You're Gonna be A Dad  (Josh)

Products*
Prenatal
Vitamin D3
Fish Oil
Calcium
Magnesium Lotion (to help fight insomnia)
DripDrops (if you do get sick often, your loss of liquids can result in dehydration)
Preggie Pops
Sea Band
Coconut Oil
BOWMAR NUTRITION PRODUCTS:
Protein- whey and vegan
Collagen
Probiotics
Stimulant free PREworkout 1-2 times per week as needed
Colon relief
EAAs
*as with any pregnant or breastfeeding female- we all have different needs and different experiences during this journey. PLEASE consult with your doctor before adding supplements in. What is safe and approved for one pregnancy may not be for another
**a lot of people have been asking why greens are not this list- my doctor and RD both said I was getting enough nutrients through my diet and prenatal so supplementing with the greens was unnecessary. Just like some days I get enough protein in my diet through whole food that I do not need to supplement with protein powder. 


First Trimester Diet:
My first trimester diet consisted of a ton of avocado, veggies like peppers and cucumbers, tuna 3 times a week, boiled eggs, homemade venison soups and roasts, fruit and collagen smoothies, and salmon- to name a few. I also have been loving venison and rice bowls with taco sauce and guacamole along with my mom's famous vinegar, cucumber, and onion salad. Reference my pregnancy diet blog for more ideas!

I think it's extremely vital too to mention that I have been drinking about 1.5 gallons of water per day. I have been extra thirsty so it hasn't been difficult to hit the water goal. I use our BN shaker cup for ease!

Things to Never Ask a Pregnant Woman:
How long were you trying
Was this planned
When are you going to try for a second
Can I see your belly
Are you going to vaccinate
Are you going to breastfeed
Are you going to get an epidural
The last 3 are controversial and anyone who asks is typically trying to pick a fight if you disagree with their beliefs. Don't stress a pregnant woman out and mind your own business

Things to Never Say to a Pregnant Woman:
FINALLY!
Your stomach gave it away weeks ago
Team boy!
Team girl!
I was wondering when this would finally happen

Pregnant is a beautiful thing and it is up to the mother with how much she wants to share- don't pry.