Seafood During Pregnancy & A Healthy Shrimp Alfredo Pasta Recipe!

Seafood restrictions can cause a lot of confusion during pregnancy. It’s good for you, yet there are certain types to stay away from. And like most things, it’s best not to overdo it. You want to stay away from “high mercury fish” like shark, tilefish, swordfish and king mackerel. But shrimp (along with salmon and a few others) are completely safe as long as they are cooked thoroughly! While you still want to limit yourself to two-three servings a week (or less than 12 ounces) getting a little of these foods are beneficial for many reasons including:

• high in protein, which you have an increased need for during pregnancy.
• rich in iron to account for your higher blood volume and to prevent anemia
• a good source of omega-3 fatty acids, to aid in brain development (we want smart babies, right?!)

So as long as you’re not getting more than 2-3 seafood meals/week, you can (and should) enjoy shrimp and other low-mercury seafood during your pregnancy.

We think you’ll enjoy this shrimp recipe in particular!

This shrimp pasta dish has the yummiest, creamiest sauce! It has a milk base, which provides a lot of important nutrients that you need during pregnancy, like B vitamins for energy, protein for baby’s muscle development, vitamin A for vision and brain development, and calcium and vitamin D to ensure dense, strong bones (for you AND the baby!) We used whole milk, but you can also use 2% or skim milk here without compromising taste if you’re still trying to watch your calorie intake during your pregnancy.

Along with being creamy, and high in plenty of vitamins and minerals, it’s also super easy to throw together for a last minute week-night dinner for the whole family- we promise hubby will love this one, too! All you have to do is saute some shrimp, chop a few veggies, boil some pasta and toss it all together! That’s it. It’s an easy, quick, and healthy dinner we think you’ll be making more than once! 😉

Ingredients (serves 4):

• 1 pound fresh shrimp, uncooked, shelled and deveined
• 4 roma tomatoes, fresh, chopped into large cubes
• 1 cup fresh spinach leaves
• 4 garlic cloves, minced
• 2 tablespoons butter
• 1 tablespoon olive oil
• 6 oz pasta
• 1 3/4 cup low sodium chicken broth
• 1 3/4 cup milk
• 2 Tbsp flour
• 1/2 tsp onion powder
• 1/2 tsp dried basil
• 1/2 tsp dried parsley
• 1 cup grated parmesan cheese
• salt and pepper

Directions:

1. Heat a large skillet on medium-high heat and add 1 tablespoon butter and 1 tablespoon olive oil until melted. Add the shrimp and 2 tbsp minced garlic. Cook for 1 minute on one side. Sprinkle a little salt on the shrimp then flip them and cook for another 1-2 minutes until pink on the other side.
2. Add the tomatoes, spinach, and remaining garlic to the shrimp, then mix everything well, and remove from heat while you cook pasta.
3. Add chicken broth, milk, flour, onion powder, basil, parsley and uncooked pasta to a pan and stir well to combine.
4. Bring to a gentle boil, then reduce heat to a simmer. Add the shrimp mixture to the noodles and cover the pan.
5. Simmer for 15-20 minutes or until pasta is tender, stirring once or twice during this time.
6. Remove from heat and stir in freshly grated parmesan cheese.
7. Season with salt and pepper, if needed.

 

Why Pilates During Pregnancy is a Total Must-Do!

If you didn’t try Pilates previous to pregnancy, now is the time to start (with your doctor’s permission, of course!) Pilates is a perfect way to strengthen all of the muscles you will use throughout your pregnancy, during labor and delivery, and beyond (while you’re holding the little one and rocking him for hours.) It strengthens your body without straining it. If you practice regularly throughout your pregnancy, Pilates can also help you recover faster after labor, since your core muscles will be nice and strong!

Some other of the benefits of pilates are:

• increased core strength to support a growing bump
• stronger pelvic floor (your pushing muscle during labor)
• decreased risk of diastasis recti (when your abdominal muscles separate as your belly expands)
• improved balance
• supported spine
• faster post-partum recovery
• can reduce the risk of pregnancy complications
• can help you grow a healthier baby (and no one’s complaining about that, right?!)

Precautions to take during pregnancy:

• Avoid any movement that places you flat on your back (you can use props to help you avoid this)
• It’s recommended to also avoid movements that place you flat on your stomach
• Deep stretching, since your body is flowing with relaxin and it’s easier to injure yourself
• Be extra careful using apparatuses like the cadillac and reformer, since there’s a higher risk of falling while getting on and off
• Avoid heavy abdominal work (crunch-like exercises) to lower risk of diastasis recti

Do we have to talk you into it, or are you ready to get moving? Check out your local pilates studio, or even look on YouTube for some great at home pilates workouts.

**Special thanks to Pure Fit Pure Food and Michelle Hanson Photography for the stunning photos featuring our Boost Maternity Tank and the Move Workout Capris!

Superfood Breakfast Bowl for Pregnancy (and after!)

Mint, almond, coconut, and chocolate are just a few of the flavors that we mixed with the nutty, earthy flavors of quinoa to give you a delicious breakfast bowl you can eat during pregnancy to satisfy your tastebuds and your nutritional needs!

If you’re used to eating your quinoa in more savory dishes, then you’ll really enjoy this spin on the superfood seed. The secret to getting it to taste just as delicious in sweeter dishes as it does in savory dishes is the cooking base. We cooked this quinoa in almond and coconut milk to give it a sweeter and creamier taste (which also happens to mesh PERFECTLY with chocolate 😉 )

Why do you need to add quinoa into your prenatal diet? Here are just a few reasons:

• High in antioxidants
• Decreases risk of high blood pressure, diabetes, and cardiovascular diseases
• Helps regulate the digestive system and decrease symptoms of constipation
• Provides complex carbs to give you sustained energy throughout the day
• One of only a few plant sources that can be considered a “complete protein”
• High source of iron, which you need more of during pregnancy
• Rich in many vitamins in minerals like B-vitamins, magnesium, calcium, vitamin E, and more

There’s a simple way to add more quinoa into your diet! Use it in place of rice in the dishes that you already make. Or use it in place of/in addition to oatmeal like we did in this breakfast bowl.

We love this recipe because it’s warm, nutrient-dense, flavorful, naturally sweetened, and, let’s be honest, because it means we can eat chocolate for breakfast.

On to the recipe!

Ingredients:

• 1 cup uncooked, rinsed quinoa
• 1 1/2 cup almond milk
• 1/2 cup coconut milk
• 2 Tbsp maple syrup
• 1 tsp vanilla extract
• 1/4 cup rinsed, juicy blackberries
• 1-2 mint leaves, chopped
• 1/4 cup dry, uncooked oats
• 2 Tbsp chia seeds
• 3 squares of dark chocolate, chopped

Directions:

• Heat a nonstick skillet over medium heat and add the rinsed quinoa. Leave over heat for 2-3 minutes to toast it and get the remaining moisture out.
• Add the almond milk, coconut milk, and vanilla syrup and bring to a boil. Once boiling, cover quinoa, reduce heat and let simmer until moisture has been absorbed and the quinoa is a light fluffy texture.
• Remove the quinoa from heat and transfer some to a bowl
• Next, add in the maple syrup and chia seeds and stir until well mixed.
• Top with oats, mint, chocolate, and blackberries, and enjoy!

 

 

 

 

Mumberry’s Fave Airport Picks + Tips for Healthy Eating On the Go

Let’s face it- traveling wears. you. out. Especially if you’re suffering from the fluctuating hormones, hot flashes, and discomforts of pregnancy. Combine that travel fatigue with rushing from gate-to-gate and dealing with flight delays or long layovers (and maybe an angry fellow passenger or two) and you’re less likely to make a good diet choice. (Studies actually prove this!)

When you’re experiencing all these stressors, you’re more likely to give in to the convenience of grabbing something simple and quick like chips, sweets, and sodas. It’s harder to think about healthy options that seem few and far between as you’re rushing from one end of the airport to the other to catch your connecting flight!

Well. STOP RIGHT THERE! We’ve compiled a list of our favorite airport picks and general tips for you to use while traveling. Using these lists to help you navigate the airport and make good choices will keep you fueled for those seemingly never-ending days of travel.

Our Fave Airport Picks:

• Starbucks: Maybe not the first place you’d think of since you’re cutting back on caffeine these days, but this chain actually has a lot of healthy options, complete with nutrition information. Add a cup of calming hot chamomile tea or fresh iced green tea for a little pick-me-up, too!
  • Whole-Grain Oatmeal (you can opt for some add-ins like nuts, fruit, or brown sugar for extra flavor and health)
  • Spinach, Feta, and Cage-Free Egg White Breakfast Wrap
• Jamba Juice: These guys might not have your usual go-to smoothie from their non-airport locations, but they have a few healthy options for your convenience.
  • Turkey Sausage ‘N Cheese breakfast wrap
  • Acai super antioxidant smoothie (with a zinc and antioxidant boost)
  • Amazing Greens smoothie
• McDonalds: Not known for it’s healthy options, it’s possible to avoid completely blowing it here. Skip the Big Mac and Fries and go for some fresher, leaner options instead.
  • Premium Bacon Ranch Salad with Grilled Chicken, light on the dressing
  • Fruit ‘N Yogurt Parfait
• Dunkin’ Donuts: If hubby insists on succumbing to this one, instead of a donut, try this more balanced breakfast option.
  • Egg White Veggie Flatbread
• Fresh Healthy Café: This chain even has healthier kids combos to keep your little tykes fueled and less likely to go into meltdown mode.
  • Build-your-own protein bowls with quinoa, chicken breast, spinach, red pepper, black beans, avocado, and balsamic vinaigrette dressing
  • Kale Vegetarian wrap
• Smashburger: Not everyone’s out to eat healthy in the airport, so if you want to make friends with your travel buddies, grab a salad here while they grab a burger. Everyone wins!
  • Harvest Salad
  • Classic chicken sandwich with mustard instead of mayo
• Au Bon Pain: Not as well known, this chain has quite a few healthy and fast options for travelers at a few different airports throughout the US
  • Chicken Cobb Salad with Avocado

Tips for healthier travel:

• Bring an empty water bottle- make it through security and then fill up the bottle for free in the terminal to stay hydrated throughout your trip
• Make your own trail mix that contains less salt, and more of your favorites. The fat will keep you satiated, and those omega-3s don’t hurt anyone. Just make sure you treat this as a small snack, and not a meal.
• Pack on the protein- protein will help keep you full and allow you to power through your day, whereas processed foods are more likely to satisfy you in the moment and leave you hungry shortly after
• Make your own protein plate- pack a small lunch box with cubed cheeses, slices of turkey, and grapes or other fruit
• Eat as close to your normal meal times as possible- this will help you stay on a schedule and make better choices
• Bring an emergency snack- for when your flight gate gets moved to the other end of the airport and there’s no time to stop for a healthy snack, you’ll already be prepared

Prenatal Lower Body Workout

You’ve got hours sitting in a rocking chair with a new baby on the horizon- and those glute muscles will constantly be stretched! So you need to strengthen those muscles BEFORE baby arrives. It’s also incredibly difficult to get up out of a rocking chair with no hands while holding a sleeping baby- it requires strong thighs and core!

Working your lower body during pregnancy is important for so many reasons. For starters, it helps to support your spine and your pelvis as your belly’s size and your body weight both quickly increase! A strong lower body can also help with back pain you might be experiencing. Strengthening your lower body is also important because it helps strengthen your pelvic floor muscles, which are the muscles you use during labor to push, and it can also help you recover faster after delivery.

Try this lower body strengthening and toning routine 2-3 times a week to strengthen your pelvic floor, tighten and lift the booty, and to prepare you for pushing during labor. Repeat the cycle 3-4 times.

• Toe raises x 20
• Plie squats x 20
• 360° lunges x 5
• Deadlifts x 10
• Squats x 20
• Alternating forward lunges x 15

Need some help decoding all those exercise names? We’ve got ya covered, here and here!

Chinese Chicken Power Salad

Let’s face it…sometimes salads can get a little…boring. When you add the same old veggies with the same old dressing day after day, your tastebuds can get fatigued real quick! This is especially frustrating during pregnancy when you’re experiencing all kinds of flavor cravings, and the temptation to “eat for two” (which we all know by now is not necessary!) And then let’s not even get started on the actual physical fatigue you feel (during the first and third trimesters for sure) that makes preparing a meal for two hours the last thing you want to think about. Sometimes it feels like you can’t reach that happy medium of meals that are easy to prepare, don’t make you want to puke, and also good for you and your little one.

That’s exactly what we had in mind when we created the Chinese Chicken Power Salad. It’s crisp, crunchy, tangy, sweet, and full of fresh ingredients that work together to make your taste buds happy. 🙂 And you’ll especially love it if you’ve committed to a healthy, fresh diet during your pregnancy and you’re missing Chinese takeout a little too much right now!

Let’s talk about how this is good for you and the little babe:

Savoy cabbage makes up the base of this salad, and is known for being high in many vitamins and minerals, like Vitamins K and C. In fact, just one cup of raw cabbage has over half the Vitamin K you need during pregnancy and breastfeeding (which is about 90 mcg/day.) Vitamin K is essential for bone development and healthy blood clotting (which your baby needs to develop properly, and you’ll need during and after delivery to heal.)

Carrots are full of beta-carotene, which converts to vitamin A in the body and is crucial for the development of baby’s skin, eyes, and bones. It also supports good vision and helps prevent memory decay (hello, “pregnancy brain”, right?) Carrots shred neatly into this salad, so don’t forget to add them in!

Edamame is rich in protein, calcium, folate and vitamins A and B, all of which are important for your baby to develop properly. Edamame is a great protein food for our vegan or vegetarian mums, so pack extra on top of your salad if you’re choosing to forego the chicken! Protein, protein, protein!

Those are just a few of the ingredients in this yummy salad, but the rest of the ingredients all have benefits for you as well. This salad is also low-cal (because the bulk of it is veggies) so you don’t have to feel guilty about eating a big heaping bowl-full. Another pro to this recipe is that it features a major time saver for if your day is jam-packed (or for if you’re just not feeling up to being on your feet all afternoon to prepare a meal!) In your grocery store, there are probably pre-packaged salad mixes. Most grocery stores have a mix of cabbage, cilantro, and carrots that can cut your prep time down to almost nothing! (And pregnant moms everywhere said “hallelujah!”) This recipe also comes with a simple sesame vinaigrette salad dressing recipe, so you don’t have to feel bad about buying the stuff in stores (with who knows how many ‘extra’ processed ingredients.

Here’s the full recipe (with optional add-ins at the end):

Ingredients:

• 1 lb boneless, skinless chicken breast
• 2 tbsp sesame oil, divided in half
• 2 cups shredded cabbage
• ½ cup shredded carrots
• ¼ cup chopped cilantro
• ½ cup shelled edamame
• ¼ cup toasted almonds
• 6 tbsp rice wine vinegar
• 1 clove garlic, finely chopped
• ½ tbsp sugar
• 1 tsp soy sauce
• ** optional add-ins: fresh red bell peppers, red cabbage, or avocado

Directions:

1. Heat 1 tbsp sesame oil in a skillet. Add chicken breast to skillet and season as desired. Cook until chicken is done all the way through. Once cooked, set aside to cool.

2. After you cook the chicken, assembly is the easy part! Just collect all your ingredients, and assemble the bowl as so:

Cabbage

Chicken

Edamame

Toasted almonds

For the sesame vinaigrette:

Whisk together the remaining tbsp of sesame oil, with the rice wine vinegar, sugar, garlic, and soy sauce until well blended, then pour over the salad.

This salad can be pre-assembled without the dressing to grab in the morning for lunch before you head out the door, or made right before you eat it. Whatever works best for you and your bump! Enjoy!

Guest Blogger, Jackie Edwards on The Benefits of Compression Socks During Pregnancy

We all know that being a mom is the most important job in the world so it’s essential for your feet to be dependable during pregnancy. Statistically, 75% of all women experience swelling in the legs, ankles and feet when they are pregnant. Tootsies designs maternity compression socks to address this very significant and prevalent issue. Compared to your off-the-shelf standard cotton socks, our mild to moderate, graduated compression socks increase blood circulation to reduce swelling so you’ll feel better than ever!

You will immediately notice the special support given to the soles of your feet and ankles while wearing tootsies. If you put them on first thing in the morning before fluids have a chance to pool in your legs, ankles and feet, you will definitely have the best results.

We are not the only ones who believe in compression socks during pregnancy. Doctors everywhere highly recommend women wear compression socks at this time to not only reduce swelling, but also to help minimize flattened arches long after pregnancy, prevent and reduce varicose and spider veins, and prevent permanent foot growth (length and width) as a result of extended periods of swelling.

There is science behind wearing compression. Whether at rest or on the go, your tootsies are working. The graduated compression technology increases blood circulation from your feet up towards your heart and lungs. With more efficient circulation, swelling will be significantly reduced. You will feel less fatigue. Your tired muscles will feel replenished with fresh oxygen. This is turn reduces soreness, giving you the extra stamina needed while you’re carrying your precious cargo for nine months. Long known as an athletic product, compression socks are also perfect for pre- or post-pregnancy wear as well for work (people that spend a lot of time on their feet during the day), exercise (for recovery and muscle stability) and for travel.

At tootsies, we aim to deliver a high quality, medically recommended product that is also fun and fashionable. We believe that women are at their most beautiful when they are pregnant and we wanted our sock to reflect that so we created a line of maternity compression socks that not only help to solve a problem, but also has a sense of style and beauty.  We focus on fashion as we do on relief and we want women wearing tootsies to feel great and look good!

~ Jackie Edwards is the Owner of Tootsies and a 5-Time Olympian (Track & Field).

Balance Your Bump: Arm & Upper Body Workout

 

Working your arms and upper body during pregnancy is so important because as your bump grows (and even postpartum when your arms are constantly holding a baby and a diaper bag), it might pull your shoulders forward and give you an achy upper back. But, if your shoulders and upper body are strong, it will help you support your increasing forward weight and balance out the extra weight from your bump.

This new poor posture also puts the opposing chest muscles in a contracted position. So it’s important to perform stretches to lengthen these muscles back out. Some stretches you can do are grabbing your elbows behind your back, clasping the hands behind the back and pulling up, and opening the arms straight out wide to the side.

For a great workout, try this dumbbell routine 2-3 times a week to strengthen them and balance that bump! Do 15 reps of each move, and repeat the cycle 3-4 times.

BALANCE YOUR BUMP: ARM & UPPER BODY WORKOUT

• Bicep curls + Hammer curls
• Forearm curls
• Triceps kickbacks
• Triceps extensions
• Alternating row
• Wide row
• Good mornings
• Rear fly

Not sure what some of these moves look like? We videoed it for you here and here! Let’s get moving!

The Pregnant Gal’s Brunch Enchilada Recipe

Any type of enchilada is pretty much always a good idea (especially with all of those weird flavor cravings that pregnancy brings,) but brunch enchiladas hold a special place in our hearts.

The combination of breakfast food and savory flavors in this recipe is to die for, and as an added bonus, it’s full of protein! The chicken, eggs, and black beans are all power foods for pregnancy, and the spices give it an extra kick. YUM!

 Arguably the best part about these brunch enchiladas is that it doesn’t even require leaving your house- you can enjoy brunch right from your own kitchen without taking off those comfy Mumberry leggings! (That makes up for having to sacrifice the mimosas, right?)

Let’s get cooking!

• Ingredients for Brunch Enchiladas: (makes 4 enchiladas)
  • 4 whole wheat flour tortillas
  • 4 large eggs
  • ¼ cup white onion, chopped
  • ¼ cup black beans, drained and rinsed
  • ¼ cup red bell peppers
  • ½ lb shredded chicken
  • 2 ½  tbsp butter
  • 2 ½ tbsp flour
  • ½ cup chicken broth + ½ cup for for thinning
  • ½ cup plain greek yogurt
  • ½ tsp poultry seasoning
  • ½ tsp cumin
  • ½ tsp pepper
  • 1 clove garlic, minced
  • 2 ½ cup shredded cheddar cheese
  • Cilantro, tomatoes, sour cream and/or chiles for topping

• Directions:
  • Grill or boil the chicken breasts and then shred them (we used a Kitchen Aid mixer to do our shredding)

• Next, sauté the eggs, onions, black beans, bell pepper, and shredded chicken in a non-stick skillet until eggs are cooked, and keep warm.

That’s your enchilada filling- yay! Set it aside for now.

• Next, melt butter in medium sized sauce pan. Once melted, add poultry seasoning, cumin, garlic, and pepper and let it simmer for 1 minute.
• Add flour and whisk until mixture is thoroughly combined. (Careful not to let it burn!)
• Quickly add the greek yogurt and chicken broth, continually whisking well until sauce begins to thicken. Once sauce begins to thicken, add cheese to mixture, 1 cup at a time (allowing to melt in between additions.)
• If sauce begins to stick, add chicken broth to loosen the mixture. Once you’ve reached your desired consistency, salt to taste.
• Assemble enchiladas by placing ⅓ to ½ cup of egg and vegetable mixture in each tortilla and rolling tortillas up. Place tortillas side by side on a plate.

• Pour sauce over tortillas, and garnish with cilantro, tomatoes, sour cream, and green chiles as desired.

#brunch#pregnancy recipes#recipes#healthy recipes#brunch enchiladas#fit pregnancy#healthy pregnancy

Mango Coconut Oat Smoothie Bowl

We love this delicious smoothie bowl recipe from Half Baked Harvest- it’s wonderful and easy and SO good for you!

Benefits:

Oats: along with several vitamins and minerals, oats are full of fiber (great for constipation you might be experiencing if you’ve hit the third trimester.) One cup of dry oats has 25 g, which is well over half of what you need in a given day.

Chia: You know here at Mumberry we love our chia seeds! Read all about them in this post!

Quinoa: This ancient superfood is loaded with nutrients that pregnant women need, like iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber (do you see why they call it a superfood?!) And it also one of the few plant sources considered to be a “complete protein.”

The rest of the ingredients are all so good for you and the little one too, and just know that they all provide you and your baby with nourishment you need! The oats have a way of filling you up and providing you with lasting energy, which is especially useful during an active pregnancy, when you’re exercising throughout your pregnancy.

One note, is that if you lack a little patience like some of us do, it’s probably easiest to make the cereal a day or two before you plan on making the smoothie bowl! Or you can always just top it with a yummy, lower-sugar granola of your choice.

The mango on this is to die for, but other fruits could be subbed in for a different flavor experience- we suggest strawberries, pineapple, or pear! Yum!

Ingredients:

• Coconut Banana Oat Smoothie
  • 1/3 cup rolled oats (use gluten free if needed)
  • 1 cup coconut milk, divided
  • 1 tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • pinch of salt
  • half of a medium banana
• Crunchy Black Sesame Quinoa Cereal
  • 3 ¼ cups cooked quinoa
  • 1 cup whole almonds, roughly chopped
  • ½ cup whole cashews, roughly chopped
  • ½ cup black sesame seeds (may use white if needed)
  • ¼ cup flax seeds
  • ¾ cup honey
  • ¼ cup coconut oil, melted
  • 1 tablespoon vanilla extract
  • 1 teaspoon instant coffee (optional)
  • good pinch of salt
• Topping
  • half a mango, chopped or sliced
  • 1 ounce dark chocolate, chopped
  • fresh mint leaves
  • Chocolate Toasted Coconut Butter or coconut butter, melted for drizzling
  • unsweetened coconut flakes

Instructions:

1. Preheat the oven to 350 degrees F.
2. Line two baking sheets with parchment paper.
3. To prepare the Crunchy Black Sesame Quinoa Cereal add the quinoa, almonds, cashews, sesame seeds and flax seeds together in a large bowl.
4. Stir in the honey, coconut oil, vanilla extract, instant coffee and a pinch of salt, and then mix all of the ingredients well.
5. Spread the mixture evenly onto the two baking sheets. Bake for 35-50 minutes, stirring every 15 minutes until lightly golden brown all over.
6. Remove from the oven and allow to cool, then store in an airtight container.
7. To make the Coconut Banana Oats, mix the oats, ½ cup coconut milk, chia seeds, vanilla and salt together in a small bowl. Cover the bowl and place in the fridge for at least 30 minutes, but preferably overnight. After the mixture has soaked overnight, add the mixture to a blender with the other ½ cup coconut milk and the banana and blend until mixture is smooth.
8. To put the bowl together, pour the oat mixture into a bowl and top it with the crunchy quinoa cereal, and your choice of toppings!

Enjoy!

Sources:

• http://www.halfbakedharvest.com/coconut-banana-oats-bowl-crunchy-black-sesame-quinoa-cereal-mango/