Odessa Denby, Author at LittleOneMag https://littleonemag.com/author/odessa-denby/ Product Guides and Information for Parents Mon, 29 Mar 2021 17:47:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.3 Snoring During Pregnancy – Everything You Need to Know https://littleonemag.com/snoring-during-pregnancy/ https://littleonemag.com/snoring-during-pregnancy/#respond Wed, 03 Mar 2021 18:16:49 +0000 https://littleonemag.com/?p=33040 Have you been struggling to sleep comfortably as your pregnancy advances? You’re not alone. But maybe once you fall asleep, it’s your partner who struggles. No one likes to believe they snore, but for expecting mothers, it’s more common than you may think.

There are several potential causes of snoring during...

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Have you been struggling to sleep comfortably as your pregnancy advances? You’re not alone. But maybe once you fall asleep, it’s your partner who struggles. No one likes to believe they snore, but for expecting mothers, it’s more common than you may think.

There are several potential causes of snoring during pregnancy, some are harmless, though annoying, but several can be a potential concern. Whether you should worry or not is up to your doctor and you should always let them know if you’ve noticed a significant change in your nighttime noises.

In this article, we’ll look at some of the possible causes of snoring as well as some solutions to help you be more comfortable and a little quieter so you can get a better night’s sleep.

What Causes Snoring During Pregnancy?

There are a couple of things that can cause you to start snoring during pregnancy. Most women see their snoring problem begin or increase during their second trimester. Your sleep position and bedroom environment can affect these problems, but we have a few suggestions on how to improve that coming up. First, let’s look at why you may start snoring at this stage.

Body Weight Changes

When you start gaining weight during pregnancy, it can cause snoring, particularly if you gain weight around your neck. This extra pressure can affect how you breathe. The expansion of your uterus in the later stages of pregnancy can also press up on your diaphragm which can limit your lung capacity and cause snoring.

It’s important to maintain a healthy weight during pregnancy, gaining the right amount at a safe pace. Everyone stores weight differently, though, so even in the healthy range, you might end up with weight stored around your throat, causing possible airflow issues.

Nasal Congestion

Nasal congestion, a common culprit of allergy season snoring, can also be triggered by hormones. Pregnancy Rhinitis is a common condition, affecting up to 30% of expectant mothers, that causes the mucous membranes of your nasal passages to swell, making breathing through your nose more difficult.

Your mucous production can also go into overdrive with this condition, making it even harder to breathe clearly through your nose. Sinus infections are also common during pregnancy, which can exacerbate the issue.

Is Snoring During Pregnancy Dangerous?

While snoring itself isn’t likely to cause any serious harm, it can sometimes indicate something might be wrong.

Sleep Apnea

Sleep apnea can be a condition that you experienced before pregnancy, but it also might first manifest during your pregnancy. This condition can be dangerous because it reduces your oxygen intake. It’s often marked by cycles of loud snoring that become more intense before your airflow stops, then a loud snort may indicate your body has resumed normal breathing.

This condition is caused by an intermittent blockage or collapse of your airway while sleeping. It can cause an interruption in your breathing. These pauses in your air intake can last one or two seconds or even more than a minute in severe cases.

Most people with sleep apnea don’t notice trouble breathing during their waking hours and won’t be conscious of these issues when they wake up. But it can reduce your sleep quality and your blood oxygen levels. Depending on the severity, this can pose a risk to you and your baby.

Mild sleep apnea can be triggered by the previously discusses issues of weight gain around the neck or sinus congestion, making pregnant women more at risk for this condition. Severe sleep apnea can be serious and may require the use of a CPAP machine to help keep your airways open and flowing.

Related Conditions

Moms with snoring problems, particularly caused by sleep apnea have been found to have a higher risk of certain conditions.

Gestational Diabetes

This is a form of diabetes that only appears during pregnancy. Snoring and sleep apnea are more common in mothers who have gestational diabetes and you may find it to be a warning sign of this complication.

Mothers who are already overweight or have higher blood sugar levels before pregnancy are at greater risk of developing gestational diabetes. Gaining a lot of weight during your pregnancy can also put you at risk. Other factors, such as a family history of blood sugar disorders and carrying twins or triplets can also increase your chances of this condition.

By going to regular checkups, your doctor can monitor your blood sugar to make sure you’re staying in a healthy range. If you do develop gestational diabetes, they can recommend a diet and exercise plan that will help you manage your condition. If it’s severe, they may also put you on medication.

Preeclampsia

Preeclampsia is a high blood pressure disorder found in pregnant women, typically in the later stages of their pregnancy. Your doctor will check at your regular visits to determine if you have any other warning signs of this serious illness.

This condition is also sometimes called toxemia or pregnancy-induced hypertension (PIH). It affects how much oxygen your baby is getting in utero. It can cause damage to your kidneys and liver when left untreated. It can also put you at higher risk for complications during delivery.

Preeclampsia more commonly seen in mothers with poor sleep quality. Other pre-existing conditions, such as immune system disorders can also increase your risks. If any of the women in your family experienced preeclampsia, you may have higher odds of developing it, so let your doctor know.

Preeclampsia can develop into eclampsia if not treated. This can cause seizures and puts you at risk for preterm delivery. As long as you faithfully attend your regular doctors’ appointments, though, the condition should be detected and treated before it progresses. By taking your blood pressure and checking your urine for protein, your doctor will be able to tell if you have preeclampsia.

How Can I Stop Snoring During Pregnancy?

If you’ve noticed an increase or sudden onset of snoring, you may be wondering how you can control this issue. Even if the cause isn’t serious, getting enough restful sleep is important for your and your baby’s health.

Determining the Cause

It may seem like a small thing, but you should mention any changes in sleep or snoring to your doctor as soon as possible. Since it can be linked to more serious issues, it’s important to get to the root cause quickly.

If you have sleep apnea, your doctor can make recommendations and begin treatment if necessary. They can also monitor your blood sugar and blood sugar more carefully since you may be at higher risk for gestational diabetes or preeclampsia.

Diet and Exercise

If your snoring is caused by weight gain, you may need to make a few lifestyle adjustments to keep from gaining too much weight too quickly.

Diet

Even if you are overweight before becoming pregnant, you should still gain some weight over the course of your pregnancy, but not as much as someone who is considered to be in the normal weight zone. You shouldn’t try to lose weight during pregnancy since dieting puts you at risk for nutritional deficiencies that could be harmful to you and your baby.

It is only recommended to increase your normal caloric intake by about 300 calories a day while you’re pregnant. That’s the extra fuel you need to grow your little one. If your diet was less than stellar before becoming pregnant, your doctor can refer you to a nutritionist to help you develop an eating plan that provides all the essential nutrients you’ll need while still fitting your busy lifestyle.

Exercise

Getting adequate exercise can be tough while you’re pregnant, especially if you weren’t a gym rat before. As your belly grows bigger, it can feel awkward to exercise the way you did before, and you may not have a lot of energy. A nap may be much more tempting than a treadmill.

Fortunately, you don’t have to become a powerlifter. The main form of exercise doctors recommend for pregnant women is walking. This low impact, full-body exercise will help your body stay strong. Moderate exercise helps you control your weight and blood pressure. It can also strengthen your immune system, reducing colds and cases of flu that can cause snoring as well.

If you’re bored with walking or the weather keeps you inside, you can try other forms of low-impact exercise. Yoga and pilates are common and can be done right in your living room. Belly dance is sometimes recommended to pregnant women because it helps strengthen the core muscles you’ll need during labor and delivery while encouraging good posture that takes the pressure off the knees and back. In fact, belly dance rituals have been used in pregnancy for centuries by some cultures.

You should always consult your doctor about what forms of exercise will be safe for you to do, especially if you have pregnancy complications.

Sleep Changes

By adjusting the way you sleep and your sleep environment, you can often relieve or reduce snoring.

Sleep Position

Sleeping on your back is one of the most snore-inducing sleep positions. Back-sleeping, however, can be dangerous after your first trimester. The weight of your uterus can press on your vena cava, cutting off blood flow. This can have many negative side-effects, so avoid sleeping on your back at all costs.

Side sleeping is the most common sleep position, with the left side being recommended by the American Pregnancy Association. Sleeping on your left side provides the best circulation, You don’t press on any major arteries, allowing unimpeded blood flow for you and your baby.

To improve your sleep posture, you may want to invest in a pregnancy pillow. These pillows help support your body to increase your comfort and keep you in a safe position all night.

A side sleeping position with good head and neck support will help reduce snoring and be better for you and your baby.

Sleep Environment

If you are having issues with congestion, there are some changes you can make to relieve your stuffy nose and sinus inflammation. These changes can help you breathe easier and sleep more quietly and peacefully.

A drug-free option to help relieve nasal congestion is a good old-fashioned nasal strip. These help open up your nostrils to allow air to pass through more easily. You can also run a humidifier in your room at night to help reduce your symptoms. Both of these options make it easier to breathe clearly through your nose, so you won’t open your mouth and start snoring in your sleep.

Propping up your head under additional pillows can also help. This encourages your sinuses to drain. An elevated head position can also be effective if weight gain around your neck has caused snoring. Sleeping at this angle helps keep your air passages clear and can even reduce heartburn and acid reflux.

Your doctor can also recommend some safe decongestants you can take before bed. Just check with them first, since some medications can have negative side effects during pregnancy.

Stop Snoring and Get Restful Sleep

Sleeping well is more important than ever when you’re pregnant. You need your energy to be replenished each night because someone else is eating up a big chunk of it during the day. Soon, your sleep will be interrupted by late-night feedings, so you and your partner should build yourselves up with restful sleep now as much as possible.

While it can be easy to dismiss snoring during pregnancy as just another little inconvenience, it’s always worth discussing with your doctor. It can be a warning sign that something more serious could be wrong. But even if it is just an inconvenience, you deserve to get the best sleep possible, so take the necessary steps to have a better night’s sleep– snore-free.

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Traveling in Your Third Trimester – What You Need to Know https://littleonemag.com/traveling-in-your-third-trimester/ https://littleonemag.com/traveling-in-your-third-trimester/#respond Wed, 03 Mar 2021 18:15:29 +0000 https://littleonemag.com/?p=32916 Pregnancy can feel like it comes with a lot of restrictions. You’ve already given up sushi and runny eggs, but do you have to give up traveling too? For most of your pregnancy, traveling, even by plane, isn’t typically an issue. But when you reach your third trimester, things can be a little more...

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Pregnancy can feel like it comes with a lot of restrictions. You’ve already given up sushi and runny eggs, but do you have to give up traveling too? For most of your pregnancy, traveling, even by plane, isn’t typically an issue. But when you reach your third trimester, things can be a little more complicated.

If you’re trying to plan a trip that’s getting close to your due date, there are a few things you should consider. In this article, we’re going to answer some of the most common questions people have about traveling late in pregnancy.

What Is the Safest Time to Travel During Pregnancy?

The second trimester is widely considered the safest time to travel during pregnancy. Many of the risks of your first trimester will have passed by then, as well as some of the more challenging symptoms. However, the risk of the third trimester, such as the risk of preterm delivery, hasn’t kicked in yet.

If you have certain pregnancy complications, your doctor may advise that you avoid any kind of travel or physical strain in your third trimester. In a healthy pregnancy, it is possible to travel in the last stage of your pregnancy, but only up until the month before your due date. At that point, doctors agree it’s best to stay home.

Part of this is not wanting to risk going into labor in an unfamiliar place, where you’re unsure where the closest labor and delivery center is. Having doctors and midwives who know you will help you be more comfortable and safer during your delivery. Of course, even if you’re traveling earlier in your pregnancy, emergencies happen and we have some tips for being prepared for that later on.

Road Trips and Train Travel

It’s recommended to restrict long-term over-land travel during your third trimester. Again, that final month before you’re due should be spent resting and preparing. While traveling by car or train isn’t as restrictive as flying, there are still some considerations you need to make when traveling later in your pregnancy.

More Comfortable Road Trips

In the third trimester, your little one is likely pressing on your bladder a lot. So, working in plenty of rest stops while driving will be essential. These will also give you the opportunity to stretch your legs a bit to improve circulation and prevent cramping. You’re at an increased risk for blood clots during pregnancy, so stretch and flex regularly, even between stops.

Make sure you’re wearing loose and comfortable clothing in light layers and never skip your seat belt. It can be a pain, but in case of an accident, it can protect you and your baby from serious injury. Wear it under your belly, snugly across your pelvis.

Pack plenty of snacks and drinks. Even though drinking more will make you stop more, dehydration is dangerous at this late stage of your pregnancy. Besides, more pit stops mean more chances to move your body.

More Comfortable Train Trips

When you’re running on a train timetable, you want to always make sure everything is prepared ahead of time and you’re running early so that you don’t have to rush. Even if the train is late, at least you won’t be. Don’t stress yourself out or risk unnecessary jostling by other people trying to rush to board as well.

Packing a few essentials can help make train travel more comfortable too. Of course, snacks and drinks are essential. Anything that’s available in the stations or on the train itself is likely to be overpriced and not very healthy. A few bottles of water always come in handy on the go. Pack a small pillow (or two) to make train seats a little more comfortable and give you extra support wherever you need it. If you get motion sickness, be sure to pack anti-nausea medication that’s been approved by your doctor.

Make sure you know where the bathroom is on the train if you’re taking a long journey. Get up and walk whenever you can, but if a train makes any intermediary stops, don’t get out unless you know you’ll have enough time to get back on. Rushing to catch a train is no fun when pregnant.

Taking a Cruise While Pregnant

While a cruise may seem like a relaxing babymoon activity, if you’re in your third trimester, it’s off-limits. Major cruise lines bar pregnant passengers from traveling with them if they are over the 24-week mark in their pregnancy or will pass it during the duration of the cruise.

Quite simply, cruises don’t have the medical equipment and staff available to provide the care you might need. They won’t be able to sufficiently care for a premature newborn or a mom with complications. The risk of preterm labor in your third trimester makes cruise ships, isolated in the ocean for long stretches of time, a no-go.
woman traveling by the sea

Even earlier in your pregnancy, many doctors don’t recommend cruises. They’re notorious for putting you at risk for food poisoning and other illnesses. So many people crammed in such a small area makes it easy for viruses and bacteria to spread. Besides that, seasickness can compound any nausea you’re already experiencing from your changing hormone levels.

Air Travel in Your Third Trimester

Flying while pregnant is a lot more touchy than over-land travel. Some women may worry if it’s safe to fly at all during pregnancy, let alone in the third trimester. Fortunately, the American College of Obstetrics and Gynecology has a full list of frequently asked questions when it comes to expectant mothers and travel to bust some of those myths from a medical standpoint.

If you have a lower-risk pregnancy, you can travel until about one month before your due date. However, certain conditions can make it riskier for you. If you’re carrying twins or triplets, that can make travel more difficult and dangerous after your second trimester. You should always consult with your doctor if you’re planning on traveling after your 24th week.

Certain airlines may also have policies about pregnant passengers. Be sure to contact them in advance to see if they have any sort of cut off for allowing women in later stages of pregnancy to fly with them. Some airlines may also make special accommodations for their pregnant passengers, so letting them know in advance can help smooth the process. If they offer you early boarding or a ride in a wheelchair to catch a connecting flight, take advantage of it and save yourself unnecessary strain.

You also may be asked to provide a note from your doctor approving your air travel if you are getting close to your due date.

Making Flights Safer and More Comfortable

While pressurized cabins aren’t dangerous for pregnant women, traveling at high altitudes while stuck in a cramped seat for hours isn’t ideal. Discomfort can be rampant on flights even when you’re not pregnant.

Avoiding Cramps and Blood Clots

Your legroom will be limited, so it can be hard to keep your circulation flowing. Most airlines will include a card in the seat with some stretches and exercises you can do to help prevent cramps and blood clots while flying. Try to practice them at regular intervals during the flight. Get up regularly to walk along the aisle and stretch a little when you can. You can even ask your partner to massage your legs for you.

Wearing compression socks or stockings can also be helpful. If you’re suffering from varicose veins or edema, gentle compression can help reduce or prevent swelling and pain. They can fight gravity to keep blood from pooling in your feet and ankles, letting it flow back up more efficiently. Elevating your feet on the bar in front of you or on your carry-on under the seat also helps.

Finally, think about booking a strategic seat on the plane in advance so you can have legroom and easy access to the toilet.

Stay Hydrated

Plane cabins are very dry and beverage service doesn’t always come around as often as you may need. Dehydration can cause a number of unpleasant physical symptoms including cramping that can easily be misinterpreted as premature labor pains.

After you pass through security, you can stop and buy a few water bottles at a newsstand in the airport. For a more economical and eco-friendly option, you can pack a few empty water bottles and fill them at a safe drinking fountain.

Drink your packed water throughout the flight, but also take advantage of complimentary beverages that are offered. While it might be tempting to pep yourself up with some coffee and tea before landing, caffeinated drinks aren’t nearly as hydrating as plain water.

Anticipate Temperature Fluctuations

Despite the claim that airplane cabins are temperature-controlled, dressing for your flight can feel like a gamble. Sometimes, you can be freezing, but on your connecting flight, you might be roasting. Dressing in light layers that can be added and subtracted as needed is wise. An oversized scarf is your best friend. It’s easy to tuck into your bag and can be draped over you as an extra blanket or bunched up as a pillow.

You’ll also probably want to wear comfortable slip-on shoes. Not only will it save you trying to tie your shoes again after a security check, but you can slip them off in the cabin if your feet get hot or start to swell a bit. You can skip wearing socks, but pack some in case you start to feel cold.

Preparing to Safely Enjoy Your Trip

Safely traveling is all about preparation. If you’re going to be traveling later in your pregnancy, you should make sure that you have everything arranged in advance, not just your transportation.

Medical Info

Make sure that you know where the nearest medical facilities are to where you’re staying. Not every hospital has an obstetrics department, so make sure you know where there is one. It might also be good to know where the nearest pharmacy is and what over-the-counter medications are available. Pack your usual medications, but also be aware of what’s available where you’re going and what it’s called there if there is a language difference.

Pack all of your important medical documents. A note from your doctor is advisable, even if your airline doesn’t require it. Pack a copy of any of your prescriptions as well and always keep a document stating any allergies and have an emergency contact listed.

Investing in travel insurance can also save you some headaches. If you need to visit a local doctor, it can get expensive without insurance and you’d hate to have a huge bill to pay once you arrive home. Some travel insurance can also reimburse you in case of lost luggage or canceled flights, but the premium is higher.

Choose Your Location Carefully

You’ll want to choose a vacation destination that is going to be safe and comfortable for you and your baby. Now isn’t the time for backpacking around and drinking out of streams.

You’ll want to avoid traveling to locations that put you at risk for illnesses that could be dangerous to your baby. For example, you’ll want to steer clear of regions experiencing Zika outbreaks. This disease, while not typically dangerous to adults, can cause serious complications for a developing fetus.

Picking a destination with reasonable amenities is important as well. Having access to clean, filtered water is essential. Staying in a space that’s temperature-controlled is also a good idea. In fact, you might want to steer clear of going to a climate that’s hotter and more humid than what you’re used to. This puts your body under more stress and puts you at a higher risk for dehydration.
woman on beach

Rest and Hydrate

Traveling can take a lot out of you. It’s exhausting even when you’re not pregnant, but when all your energy is going toward growing your baby, you can be even more sapped. If you’re factoring in a timezone change on top of that, it can really crank up the pressure.

It might be tempting to try and pack in as much sight-seeing as possible, especially since you may not be able to travel much during the first year or two of your baby’s life. But a babymoon or vacation while you’re pregnant is better suited for relaxing and enjoying time with your partner than sticking to a busy agenda. Make sure you get enough sleep and rest your body throughout the day.

It’s also important to regularly eat and especially to drink. Finding clean, healthy food and drink options in an unfamiliar city can be a challenge. Before heading out for the day, you might want to pack a few bottles of water and some healthy snacks (like fruit or granola) so that whenever you need a break, you don’t have to search too much.

Remember that drinking enough (mostly water, try to avoid wine) is very important to staying healthy and avoiding possible complications. Research in advance about water safety where you’ll be traveling. In some places, it’s recommended to filter or even boil water before drinking, so you can’t refill your bottle directly from the tap.

Safely on the Go After Week 24

If your doctor okays it, you can travel up until one month before your due date. Just be sure to prepare in advance and take things slow. Having a little babymoon to unwind with your partner can be a great way to prepare for your little one’s arrival.

You may not be able to travel as spontaneously or adventurously as you might have in the past, but be patient with yourself and enjoy a little break. Be sure to listen to your body, resting and eating whenever you need. With those precautions in mind, you can enjoy a trip even in the later stages of pregnancy.

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Safe Salad Dressings to Eat During Pregnancy https://littleonemag.com/safe-salad-dressings-to-eat-during-pregnancy/ https://littleonemag.com/safe-salad-dressings-to-eat-during-pregnancy/#respond Wed, 03 Mar 2021 18:12:57 +0000 https://littleonemag.com/?p=32940 Ah, the humble salad. While some people fall squarely into the anti-salad camp, the savvy among us know that salads can be delicious nutrient-packed feasts. When you’re pregnant, getting enough of the essential vitamins and minerals you and your baby need can be tough. Working a salad into your daily routine can go...

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Ah, the humble salad. While some people fall squarely into the anti-salad camp, the savvy among us know that salads can be delicious nutrient-packed feasts. When you’re pregnant, getting enough of the essential vitamins and minerals you and your baby need can be tough. Working a salad into your daily routine can go a long way to helping fill any gaps in your diet.

You may wonder, though, which dressings are safe? Most store-bought dressings are perfectly safe, but there are certain ingredients that can be dangerous for your unborn child, so it’s good to consider what’s in your dressing before you dig in.

Dressings to Avoid

Any dressing that includes uncooked ingredients can pose a danger to you and your baby. Eggs and dairy products that haven’t been brought up to a safe temperature can contain bacteria that may be harmful to a developing fetus.

Eggs should be cooked to at least 160ºF during pregnancy. At this point, both the white and the yolk will be firm. All dairy products should also be pasteurized before consumption. So raw milk and runny raw cheeses are a no-go.

Caesar Dressing

A Caesar salad can be a delicious and simple option. Some high-end Caesar dressings, however, are made with raw eggs. If you are getting fresh-made dressing from a restaurant or deli, you might want to skip the Caesar and try something else. Most Caesar dressings bought at the grocery store, on the other hand, tend to use pasteurized eggs, making them perfectly safe while pregnant.

When making Caesar salad dressing, raw egg is whisked together with oil and lemon juice to create a creamy dressing. While the acid from the lemon creates a sort of chemical change to the egg that is similar to the effect cooking has on it, it doesn’t remove all the potentially harmful bacteria.

Blue Cheese Dressing

This favorite dipping sauce for wings can also be delicious on a salad, especially when paired with sweet-tart flavors like dried cranberries. Like Caesar dressing, though, if it’s prepared fresh it can have some potential side-effects.

Blue cheese itself is often made with unpasteurized milk to help with the fermentation process. Raw cheeses like this can harbor Listeria, a foodborne illness that is much more likely to affect pregnant women. It can cause serious complications for your baby.

Even when made with pasteurized milk, any soft cheese has a higher risk of Listeria contamination. So brie, feta, and any wash-rind cheeses should stay off the menu. There are hard blue cheeses, though, to help you if the craving is really strong.

Raw Mayonnaise-Based Dressings

Freshly made mayonnaise or aioli is delicious and often considered far superior to commercial mayo. However, just like Caesar dressing, fresh mayonnaise is made with raw egg yolks whisked together with oil.

Many creamy homemade and fresh dressings at restaurants are made with mayonnaise as their base, so it’s important to check before ordering.

Commercially prepared mayonnaise is usually safe to consume during pregnancy, but try picking an olive oil mayo instead of the plain variety to reduce the amount of lower-quality fats in your diet.

Safe Salad Dressings

italian vinaigrette

Most commercial dressing must be pasteurized. If a dressing is shelf-stable (meaning you buy it in the pantry section of the store, not the refrigerated section) it will most likely be safe.

However, for those creamy dressing that commonly include eggs and dairy, you may want to read over the ingredients ahead of time. Make sure the label states that the milk or cheese ingredients are pasteurized.

Refrigerated dressings are less of a safe bet, so you carefully check the ingredients. And, when in doubt, pick something different. You should also make sure that once a dressing is open, keep it refrigerated according to the label instructions and if it’s past its expiration date, toss it.

Vinaigrettes

Vinegar-based dressings are a delicious way to add some zip to your salad. They also are almost always perfectly safe, whether homemade or store-bought. Vinaigrette dressing combines different kinds of vinegar with oils and a variety of herbs and spices to create delicious flavors.

Some people will even just drizzle their favorite vinegar (balsamic and apple cider are two of the most flavorful options) over their salad directly with a pinch of salt and pepper. If you need something with a little less intensity, though, there are plenty of options that will compliment any salad.

Creamy Dressings

Sometimes you crave a touch of creaminess to balance out other acidic ingredients, or simply as a dip for your carrot sticks. Fortunately, many creamy dressings are safe. Some creamy dressings can be quite high in fat, which may make some expectant mothers shy away. The truth is that vinaigrettes can also have high levels of fat, but many lower-fat options do exist.

Ranch is typically a safe creamy option that is usually made with pasteurized buttermilk as the base. Low-fat options may use skim milk and add starch as a thickener. Pasteurized or even egg-free Caesar is also commercially available at most stores.

How to Make Your Own Pregnancy-Safe Homemade Dressing

ingredients for salad dressing

Commercially produced salad dressing can be home to plenty of mystery ingredients. Preservatives, thickeners, artificial colors–it can be a headache to decipher all the peculiar terms on a label. The shorter and simpler an ingredients list is, the more likely a product will be more healthy and nutritious.

So, if bottled dressings have got you down, you can easily start making your own at home. You don’t need special equipment and you can customize the ingredients to use what you have on hand and whatever will complement your favorite salad.

For developing recipes, we’re recommending ratios rather than measurements. If you’re making dressing for a single salad, you might only need a few teaspoons of each ingredient, but if you’re making a bigger batch, you’ll need to increase those amounts. The term “one part” used here refers to whatever your base measurement is. It could be one tablespoon or even one cup, depending on your batch size

Once you get to the seasoning part of developing your dressing, you should start with a little and taste frequently as you slowly increase the amount. You can always add more spices, but it’s a lot harder to take some out.

You can whisk your dressing together in any bowl, or you can make it directly in a jar or container for storage. If you make it in a jar, you don’t have to worry about whisking. Just make sure the lid is on tight then shake it to combine. Spoon it over your salad and enjoy!

Choosing a Vinegar Base

The simplest kind of dressing to start with is a vinaigrette. Most of us have vinegar and oil already in our kitchen, though the harsh white vinegar you might use for cleaning isn’t the tastiest option.

Picking a fermented vinegar like balsamic, red wine, or apple cider vinegar tends to give you better flavor. Even a rice wine vinegar can be a good base if you’re going for more Asian flavor inspirations in your salad.

Keep in mind that raw vinegar should be avoided during pregnancy. Pasteurized apple cider vinegar will still give you great flavor if that’s your vinegar of choice.

Whichever vinegar you choose, this will be the base of your dressing. A good starter ratio is about 3 parts vinegar to two parts oil (though some recipes may reverse that ratio depending on other add-ins).

Choosing an Oil

Oils are rich in fat. You don’t want to overdo it on fats during pregnancy, but some healthy fats are essential to a balanced diet. Especially when you’re eating a meal that’s mainly made up of greens, adding fats will help you stay fuller longer as you digest all those nutrients.

Store-bought dressings often use cheap soybean oil as the base. When making it at home, however, you have the freedom to choose more healthful oils like extra virgin olive oil, avocado, or sesame oil.

Choose an oil that complements the flavor of your vinegar, or one with a lighter, more neutral taste to go with anything (like grapeseed or canola oil).

Add Flavor Depth

Sometimes when you just throw oil, vinegar, and a few spices together, the result can lack excitement and leave you wondering where you went wrong. The trick to getting flavors like you find in restaurant dressing is to add some depth.

Most dressings need a touch of sweetness to balance out the sour intensity of the vinegar. Just a little bit will help without making the dressing itself become sweet. While commercial dressings can be loaded with high-fructose corn syrup and white sugar, you can choose healthier options with more flavor.

Honey is a delicious and healthful sweetener that adds its own unique flavor. Maple syrup adds a complex sweetness and can have a lot of impact, even in small amounts. A raw or turbinado sugar can be used as well. The coarse, chunky sugar has a molasses flavor and fewer grams of sugar per tablespoon than white sugar.

Adding mustard is also a great way to develop more flavor. Dijon mustard has a savory and nutty taste that will work nicely with many vinaigrette dressings. Chunky whole-grain mustard adds a dynamic texture, but ground mustard is tasty as well.

Crushed or minced garlic can add a sharp, savory flavor. Garlic also has a ton of health benefits, particularly for pregnant women. Adding a bit of grated parmesan or another hard cheese can also add a salty, nutty bite that elevates the flavor, particularly in Italian dressings.

Herbs And Spices

Once your dressing is blended, you need to season it. Adding a hint of salt will help enhance the flavors, but don’t go overboard. Black pepper, especially freshly ground, can add a warm bit of spice.

But really, the only limit is your imagination. Even classic baking spices like cinnamon and nutmeg can be a great addition to your dressing.

Dried herb blends and seasoning mixes that you use in cooking can be mixed into your salad dressing. Fresh herbs can also be chopped up and blended in for a lighter taste. Dice them up finely to help them integrate into the dressing better.

Make a Creamy Dressing

If you’re getting tired of vinaigrette dressings, homemade creamy dressings are easy to make. Instead of using oil and vinegar for the body of the dressing, choose a plain Greek yogurt for a yummy protein-rich base. This is a healthy alternative to mayonnaise-based dressings that offers a lot more nutrients for the calories.

You may need to add a little water to the yogurt to thin it to your desired texture. Adding some citrus, like fresh lemon juice, is a great way to brighten up a yogurt dressing. You can also add in your choice of seasoning, with fresh herbs being especially nice in a creamy dressing.

Recipes to Try

If you’re having a hard time coming up with tasty salad toppers, you can always start with someone else’s recipe to get you started. Once you have the victory of creating your first delicious dressing, you can start to feel a little bolder about playing with your own unique combinations.

Your favorite food bloggers and food magazines probably have some recipes to tempt you, but here are a few sites to get you started.

  • Wholefully has a list of 8 delicious and healthy dressing ranging from spicy southwest flavors to cool homemade ranch.
  • The Kitchn compiled 10 super fast and easy dressings that come together in minutes.
  • Smitten Kitchen has a bevy of creative salad recipes that work as family meals and are all dressed simply and deliciously.
  • Bless This Mess shares 9 recipes based on supermarket and restaurant favorites but designed for busy moms.
  • Bon Appetit brings together 27 salad dressing recipes from their huge pool of culinary talent so you can satisfy your gourmet urges.

Get Your Salad On

mason jar salad

Salads can bring a whole world of fresh, crunchy deliciousness to the table. Fortunately, most dressings are perfectly safe to enjoy throughout your pregnancy. The biggest risk comes when enjoying freshly prepared dressings at a restaurant, so whether you’re dining out or grabbing something to go, always check before ordering a salad dressing that can have raw egg or unpasteurized dairy.

Most bottled dressings will be safe since they go through a pasteurization process. If you want to have more control over what you’re feeding yourself and your unborn baby, though, we recommend trying some homemade dressings. Not only will you eliminate mystery chemicals and additives that hide inferior ingredients, but you might also just find that what you make is tastier than anything the comes from a bottle.

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Vegan and Pregnant: How to Supplement Your Diet https://littleonemag.com/vegan-while-pregnant/ https://littleonemag.com/vegan-while-pregnant/#respond Mon, 15 Feb 2021 21:00:04 +0000 https://littleonemag.com/?p=32667 Pregnancy is one of the most exciting and nerve-wracking periods of someone’s life. You’re probably eager to meet your baby and start the next phase of your life, but you also might feel daunted by the responsibility. When you’re pregnant, your health directly affects your baby’s development. As they say,...

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Pregnancy is one of the most exciting and nerve-wracking periods of someone’s life. You’re probably eager to meet your baby and start the next phase of your life, but you also might feel daunted by the responsibility. When you’re pregnant, your health directly affects your baby’s development. As they say, you’re eating for two now.

It can also be stressful because it seems like everyone has advice when it comes to pregnancy and motherhood. All these voices can present conflicting ideas and it can be difficult to know who to listen to.

If you are vegan, some of these voices may be telling you that you’re harming your baby by sticking to this diet during pregnancy. Some of these people may be of the opinion that veganism isn’t a healthy diet in general, so they may be harsher on you during pregnancy.

What’s the truth, though? As we’ll discuss in our article, it is possible to stick to your vegan diet during pregnancy. You can have a healthy pregnancy and a healthy baby while avoiding animal products; it just may take some extra planning and preparedness.

An Overview of Dietary Needs During Pregnancy

Dietary balance is essential during pregnancy. While it’s always important for your health, developing fetuses need extra vitamins and minerals, so watching what you eat becomes even more important.

Increased Caloric Intake

As a general guideline, it’s recommended that you consume about 300 more calories per day when you’re pregnant. No need to double your portions, but you should still get a little extra.

Sufficient Vitamins and Minerals

Watching your diet to ensure you get enough vitamin A and D, potassium, calcium, iron, and folic acid is important, too. Most doctors will recommend taking prenatal supplements to give an extra boost. Fortunately, many of these necessary nutrients are found in fruits, vegetables, and grains, so when combined with supplements, getting enough shouldn’t be a problem.

Sufficient Protein Intake

The thing people worry about most when it comes to veganism is your ability to get complete proteins that provide your body with the nine essential amino acids that you must get from food. Just as an athlete might up their protein intake during training, you should somewhat increase your protein intake during pregnancy. Not just any proteins will do, either; getting complete proteins is essential.

It’s also recommended that those observing a vegan diet should aim for about 10% more protein than what is suggested for omnivores since plant protein can be a little harder to absorb. We’ll discuss some methods to help you get enough plant-based complete proteins soon.

So how can you ensure that you meet these dietary needs during pregnancy while still maintaining your vegan diet? Keep reading for all of our tips on communicating with your doctor, planning your meals, addressing potential deficiencies, and keeping adaptable through challenging periods.

Communicating With Your Doctor

Doctors are people too. Sometimes they have biases and gaps in their knowledge. They may only get a few hours of training in specific areas, like nutrition, during their entire education. Some OBs may not like the idea of a pregnant patient following a vegan diet., so when you’re choosing a doctor, make sure you express your needs to them and let them know that you intend to follow your diet throughout your pregnancy. If your doctor isn’t willing to work with you, find one who will.

Some doctors may even refer you to a dietician or nutritionist that can help you develop meal plans that accommodate your lifestyle and vegan diet. A dietician or OB can also recommend the best vegan supplements to use as a back-up, not as a replacement, for your healthy diet.

Creating Meal Plans

You probably lead a busy life. Most of us don’t have the luxury of cooking gourmet meals for ourselves every day. Sometimes we need to take shortcuts. However, to get sufficient amounts of all the nutrients that you and your baby require to flourish, you need to think more carefully about your nutrition than ever before. Going to lunch at a non-vegan-friendly restaurant with friends and just having fries isn’t going to cut it.

Making choices based on your nutritional needs, particularly trying to avoid some of the deficiencies that are more common in vegan diets, is important. Planning your meals in advance can help you have what you need on hand, and you can even prepare some of the ingredients in advance.

Meal Prep

Meal prep has become the darling of social media. Pictures of containers lined up with perfect portions of the exact same food precisely measured and gleaming have become the idea of what we “should” all be doing.

For many people, though, the idea of eating the exact same meal all week isn’t very appealing. You also might not want to carve out a four-hour block from your day off to cook everything. Fortunately, there are other ways to meal prep.

Partial Meal Prep

Preparing the individual components of meals might be a more approachable way to incorporate this habit. You can batch cook some of the ingredients you use multiple times in a week to save labor.

Cooking a big batch of brown rice or chickpeas in advance can help you throw together meals quickly on a weeknight. Pre-chopping vegetables can also save time and effort when you’re tired and hungry after a long day. Keep a big container of chopped onions in the fridge and grab a handful whenever you want to add an aromatic base to your dish.

Start With Lunch

Lunch can be a good meal to batch cook. You can cook up a bit pot of lentil stew or a batch of fried rice on your day off and eat this for your lunch all week long.

Breakfast and dinner can still offer the variation you crave, but you won’t need to wonder what you’ll have for lunch every day. The middle of the day is the busiest time for many of us; we often only have a limited break from our daily work. Instead of skipping a meal or just snacking on something that’s less healthy, a pre-packed lunch can help keep us balanced.

Try New Recipes

If you’re feeling bored, you can branch out by trying new recipes. Websites like Veganuary and Forks Over Knives have vegan recipes from all over the world and tools to help you plan your meals for the week. Some meal kit and food delivery services are even starting to get savvy about plant-based diets. Ordering from these services can save you time and preparation during those particularly busy weeks.

Planning Complete Proteins

Most naturally occurring complete proteins are animal-based. Things like eggs and meat already have that neat little amino acid package ready to go. However, it’s not too difficult to create your own plant-based complete proteins by pairing foods.

Whole grains like brown rice, wheat berries, and quinoa can become complete proteins when paired with beans, legumes, or nuts. Cooking up rice and beans topped with your favorite homemade salsa, some salad, and a sprinkle of nutritional yeast will give you an easy and nutritionally complete meal, for example. Hummus with whole grain crackers is an amazing afternoon or evening snack that will give your body the amino acids it needs.

If you’re feeling a little starched-out or just want to have potatoes for a treat, don’t worry. Whole soy products are the star of the plant-based protein world. Tofu, edamame, tempeh, and miso all contain complete amino acids in their own right.

It’s recommended that you consume 25 to 30 grams of protein in each meal, so when you’re picking your food for the day, do a few quick calculations to make sure you’re hitting that target.

Choosing Nutritious Ingredients

Besides protein, there are plenty of essential nutrients that you’ll want to ensure you’re getting enough of while pregnant. Getting enough iron can be a little tougher when following a vegan diet. When eating plant-based sources of iron (like spinach and kidney beans), you can pair them with foods high in vitamin C (like citrus, broccoli, or strawberries) to enhance your ability to absorb the iron.
pregnant woman holding grapes

Common Vitamin and Mineral Deficiencies

To get enough calcium and vitamin D from plant-based sources, you may need to supplement with prenatal vitamins. You can also choose to work more fortified products into your diet. Cereal, oatmeal, and fruit juices can commonly be found with added vitamins and minerals. This can help you increase your intake and support stronger bones in your own body and in that of your developing child.

Vitamin B12

One of the most common nutritional deficiencies among vegans is a lack of B12. Not having enough of this essential vitamin can put you at risk for serious conditions like pre-eclampsia and pre-term labor, and can increase your baby’s risk for lower birth weight.

One of the easiest ways to get more B12 is to add nutritional yeast to your food. Also, make sure your prenatal vitamins have a healthy dose of B12 and look for juices that are fortified with it.

Iodine

Iodine is a nutrient that many people don’t think about. However, it is vital for thyroid function and too little of it can restrict your baby’s growth and development. Fortunately, seaweed is a delicious vegan source of iodine, so working it into your diet is a good idea. You can also use iodized table salt in your cooking.

Make sure that you are taking your nutritional supplements every day to keep you well-balanced and fill any small dietary gaps. You should also make time to attend your regular doctor’s appointments. There, your OB will monitor your health and the development of your child, and they can make suggestions for any nutritional adjustments based on that information.

Being Adaptable

Pregnancy can be unpredictable. You may have unexpected complications crop up that change your nutritional needs and make it even more challenging to get all that you need from plant-based sources. Your doctor may recommend having a few eggs throughout your week or sipping on bone broth. So what should you do?

For most people, veganism is about the planet and the animals. You’re trying to live a more responsible life, but sometimes you have to be responsible for yourself and the life that’s growing inside of you first. If you find yourself having animal-based products recommended to you for medical reasons, or you just can’t calm your cravings any other way, you can still work to be more ecologically mindful.

Get cage-free eggs from a local farm instead of the industrially produced ones from the supermarket. Free-range and organic meats are also becoming more widely available because people are starting to take more interest in where their food is coming from and how it’s produced.

Don’t aim to be a “perfect vegan.” A more realistic aim is to be mindful of your impact on the world and cutting down on your consumption of animal products where your can. If you suddenly have an unstoppable craving for chicken tacos (here’s our guide for handling pregnancy cravings), you shouldn’t beat yourself up about it. You’re listening to your body and doing your best.

In a world where the ethics and environmental impact of even plant-based foods can be in question (like our beloved almond milk), it is literally impossible to be a perfect consumer. Making the changes that you can and doing as much as possible is good enough.

Vegan Breastfeeding

If it’s possible for you to breastfeed your baby (and it’s not for everyone, which is okay!), you should aim to do so for at least the first six months of their life. Breastfeeding takes a lot out of you and is estimated to burn around 500 extra calories per day, so maintaining good nutrition is vital.

Just like during pregnancy, you’ll need to ensure that you’re eating enough and getting enough of the vitamins and minerals your baby needs to flourish. Watching your diet will also help you recover faster. You may also want to continue taking supplements to replenish yourself and provide more nutrition milk to your baby.

The bottom line is that it’s just as safe to be vegan while breastfeeding as it is to be vegan while pregnant.

Having a Healthy Pregnancy

You know your body best of all. While pregnancy can cause some unexpected changes and can require more carefully curated nutrition than usual, you can still embrace a vegan lifestyle while pregnant. If you’re a healthy vegan already, you most likely will be a healthy vegan mamma too.

If you’re brand new to veganism, it might be harder to figure out what works best with your body and how to plan healthy meals. Making such a major change in diet while your body is already working harder than usual may not be wise.

But for most women who are already vegans when they get pregnant, there’s no reason to go back to eating meat.

The bottom line? Most experts agree that as long as you plan your meals carefully to account for your additional nutritional needs, you can be healthy without animal products during pregnancy.

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