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Ten days ago my water broke at 38 weeks pregnant. I was in shock, yet so, so happy I wasn’t going to be pregnant any more! NONE of my three other babies came even a day early. All of them made me wait until 40 weeks pregnant or more, so I wasn’t anticipating anything different with this baby, but there were a lot of things that were VERY different with this pregnancy. I’m thinking some of those differences have something to do with this baby arriving early and so healthy.

When he was born, they gave him a 10 score, meaning he was pink, breathing and beautiful. Initially, I was concerned that something could be wrong because I was going into labor so much earlier than I ever have, but it turns out that baby was completely ready to arrive at 7.7 lbs.

If you are reading this, you are more than likely wanting your baby to arrive early, and getting tired of being pregnant. I’m going to go over some of the things that were very different this pregnancy, than ALL my other three, which may be the reasons that I went into labor earlier than expected.

Remember, all of these things were approved by my doctor. You must get your doctor approval before jumping on any of these 🙂

How I went into labor at 38 weeks (really 37 weeks + 6 days!):

I stayed very active ALL pregnancy:

 

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One unique factor to this pregnancy is that I was more active through the pregnancy. I never had a step tracker with any of my other other pregnancies, and I frequently hit my 10k step goal (which I recommend in my program) on many of the days I was pregnant. I was also chasing after 3 boys this time, who wanted to swim, play, go to parks, explore and do everything possible. Because we were in quarantine basically from my first and into my second trimester, going on walks and playing in the yard was literally all we could do.

On top of daily activity with my boys, I also kept up with my strength and cardio workouts into my third trimester. I did a lot of combinations to keep things interesting, but I mostly stuck with all the workouts in my program. I created this program after my third pregnancy, when I became a Pre/Post Natal Fitness Specialist, and now I was able to use it myself! I also kept up my running for about half of my pregnancy, which I have NEVER done before.

Later in pregnancy, when I felt super heavy and tired, and developed some pubic symphysis pain, I walked uphill for 45 minutes on my treadmill at least 4-5 days a week. Walking up hill or on stairs is something I recommend for anyone who wants to stay active, but feels like a workout program is just too much.

Walking also helps move the baby into your pelvis, so this baby was fairly low and in a good spot for weeks before I went into labor.

I ate clean + used Bump Dust:

 

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I was so excited to be able to use my prenatal protein powder this pregnancy, along with following numerous eating clean challenges! Many readers from this blog, and from my postpartum blog joined me in doing 10-day eating clean challenges, where we stick to the eating guidelines in this 10-day challenge, or in the challenge on this blog. I made numerous smoothies with my Bump Dust and overall had the healthiest diet EVER during a pregnancy. Bump Dust also has some red raspberry leaf in it, which is used to strengthen the uterus for labor, and I definitely felt it worked really well combined with my labor prep tea I drank, which I share down below.

I still gained the usual amount of weight because my body typically does the same thing, but most of it is already gone at only a couple weeks postpartum, see below!

 

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This is #10dayspostpartum. It feels so good to be lighter, fitting back into regular clothing and snuggling with my new baby 🙂 I’ve lost a lot of the pregnancy weight, which is water, fluid and the baby (he was 7.7 lbs). I don’t have a scale to weigh myself on how many pounds I’ve lost so far, but that’s not what I focus on at all! I focus on nutrient-dense foods to nourish my body, so I can nourish my new baby! . My @milkdustprotein drinks and bars have been life-savers for me, especially adjusting to being a mom of 4! . I’ve also been snacking on almonds, fruit, turkey, chicken, salads, and DARK CHOCOLATE! Yes, I love dark chocolate as a sweet snack, but also it has nutrients too! . If you’re struggling postpartum, I have a lot of free resources on my website, thepostpartumcure.com! . . . #postpartumfitness #postpartumweightloss #postpartumworkout #postpartumhealing #postpartumlife #postnatalfitness #postnatalhealing #postpartimdiet #4thtrimester #4thtrimesterbodies #bodyafterbaby #losingthebabyweight #losethebabyweight #breastfeedingnutrition #breastfeedingsnacks #breastfeedingdiet #breastfeedinghunger #milksupply #increasemilksupply

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I drank Labor Prep Iced Tea:

I LOVED this stuff. It was cool, refreshing, and I started drinking it daily about 37 weeks. I figured if I started then, I would be setting myself up to at least go into labor by my due date….well I went into labor a week later! I followed the directions on making it, then kept it in the fridge to sip on. I would have one to two glasses a day, and I sweetened with just a tiny bit of Stevia. So simple, yet it was something I have never done before,, that I think played a role in going into labor.

I started taking Evening  Primrose Oil:

I just started taking this at 37 weeks pregnant as well. I took one a day at the advice of my doctor and mom friend, who said she always took it at the end of her pregnancy. I was also told you can insert these vaginally to help soften the cervix, but I hadn’t gotten that desperate yet. I just took them orally with my labor prep tea. I had never taken this with my other three pregnancies, so I think this may play a role in my earlier labor too!

I spent a lot of time at the beach (hello Vitamin D!):

 

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This was my first pregnancy in Florida, so I’ve never been able to be outside and at the ocean this much while pregnant. I believe the extra vitamin D played a role in the development of this baby, and my overall pregnancy. I did get tired, heavy and didn’t feel the best at the very end, but overall I felt very happy most of the pregnancy! I would highly suggest a vitamin D supplement, or getting outside every day for some fresh air and sunshine if you can. Of course your prenatal usually has the recommended amount, and my prenatal (which I LOVE!!) did, but there is something unique about getting the vitamin D through your skin. Most medical professional advise you to get the vitamin D through your skin, and if you can’t, then focus on supplements.

Overall, this pregnancy was very different than my other 3, which I think played a role in my earlier labor. Of course they could’ve gotten my due date wrong, but I don’t believe so because of the timing of my cycle when I got pregnant, in addition to the early ultrasound scan matched up. I hope these tips help you to have a healthy pregnancy, and maybe go into labor a little earlier! Of course you want baby to be full-term and healthy first, but no one wants to go past 40 weeks, which is what I was scared of!

 

Starting your day with protein during pregnancy can make or break your energy, cravings and overall exhaustion later in the day. I’ve personally found that starting my day with a high-protein smoothie sets me up for so much success later. There are of course many more options besides smoothies for a protein-rich meal, so I’m going to give you guys some of my other favorites as well!

If I skip on the protein early in the day, I will find myself devouring the rest of my kids lunches in the late afternoon. I learned really quickly that I can avoid the afternoon slump of mindless eating if I start with a more satiating, protein-rich meal. Of course Bump Dust is my go-to prenatal protein powder that tastes so good! On busy days I just shake with almond milk and drink it. I love it!

I do tend to intermittent fast to lose weight after pregnancy, but I don’t fast so much during pregnancy. I wake up with an empty, icky stomach basically throughout the whole pregnancy, so eating makes me feel so much better.

My Favorite Foods and Meals For Morning Sickness

What are some of the best, protein-rich foods for a prenatal breakfast?

  • Turkey Bacon (natural, no nitrates etc. Because it is cooked, you are pretty safe with turkey bacon)
  • Eggs and egg whites
  • Overnight protein oats (made with a scoop of protein powder)
  • Low-carb, high protein cereals (there are lots of brands out there!)
  • Low-fat cottage cheese
  • Low-fat greek yogurt
  • Chia seed pudding
  • Large almond-milk or low-fat dairy latte can be rich in protein and a breakfast too!

Once you have a good list of foods to choose from, planning and making some great breakfast ideas is a MUST to help keep you satisfied during pregnancy. High-protein meals will also help you stay full, and less likely to give into cravings – thus gaining all the weight!

How I Control My Weight Gain During The First Trimester

Here are some amazing, high-protein breakfast ideas for a healthy bump all pregnancy:

My Favorite Prenatal Protein Frappuccino

This is my favorite high-protein breakfast recipe for super fast morning, and for the mamas that don’t want to totally give up coffee! Lean, clean and full of energy!!

The Best Protein-Packed Pregnancy Smoothies

Baked Omelet Muffins by Kirbie’s Cravings

I love baked omelet or egg muffins because you can store them and grab them through out the week!

Make-ahead Low Carb Breakfast Wraps by Kasey Trenum

You really don’t need a recipe for these, but a good low-carb wrap makes a big difference. I love that you can make these ahead of time, and grab them all week as well. I change up the egg scramble every week. Sometimes it is lots of veggies, other times it is just eggs and turkey bacon.

Mocha Protein Oatmeal by Running on Real Food: 

I love adding protein to the oatmeal because you are getting the combination of fiber and protein. This combo is what will really fill you up, and leave you literally not wanting to eat for hours. I use Bump Dust as my protein with oatmeal, and it is so sweet and yummy! You can add a scoop of cocoa powder to the Bump Dust, and it turns into a chocolate powder flavor.

Easy, 3-Ingredient Protein Pancakes by Mason Fit

These are SO easy! Just add your protein powder to your favorite pancake mix with some milk of choice. I recommend the Birch Benders Paleo mixes to keep the carbs down and protein high.

Prenatal High-Protein Chocolate Milk Shake:

prenatal protein frappucino

Who doesn’t want a chocolate milk shake for breakfast?? Seriously, this is so good, and you can have it as dessert as well!  All you have to do is blend together:

  • 1 scoop Bump Dust prenatal protein powder
  • 1/2 cup ice
  • 1 tbsp of coconut cream (the top part of canned coconut milk)
  • About 2 tbsp of cocoa powder (depending on how chocolatey you like it)
  • About 1 cup of milk of choice. Fairlife high-protein non fat milk blends really well with this, or any non-dairy milk too!
  • Non-fat whipped cream for topping (optional)
  • A non-sugar added chocolate drizzle (optional)

You will love this if you are a sweet breakfast person, or working and like something to eat and drink on your commute!

Low Carb Chocolate Protein Muffins by Bake It Paleo

These are amazing, low carb and high in protein! Using Bump Dust protein powder can make them even more nutritious for your pregnancy 🙂

Apple Cinnamon Cottage Cheese Breakfast Bowl by Budget Bytes

Yummy! I love apples and cinnamon in the fall and winter, so this is right up my alley! The key is to use a low-fat cottage cheese, so your protein count is higher per serving.

Paleo Granola by The Real Food Dietitians

I love that you can pack this for an on-the-go breakfast, or have as a snack. It really is nice to have it available as both. You could even turn it into a cereal with some milk in a bowl!

Blueberry Coconut Chia Seed Pudding by Mad About Food

Chia seeds have a huge nutritional bang for their buck, and I love a good pudding texture. They can thicken up your smoothies too, and really go with all sorts of flavors!

There you have 10, high-protein breakfast ideas to keep your bump healthy and fit.

I highly recommend investing in a good protein powder for quick smoothies, because it often comes down to energy for prepping and preparing food!

I know I’m 36 weeks pregnant now, and for some reason cooking and food prep is not at the top of my list. I’m more interested in a new car seat, organizing baby clothes and new strollers. So, smoothies are fast and easy for me, so I can accomplish the things I want, without having a lot of clean up and prep time.

Halloween is just around the corner, and I will not be pregnant anymore this year, unless I go weeks after my due date, which I don’t believe I would survive. I’ve gone 1 week past my due date with my first, and that is as long as I think I will ever let myself go.

Even though I will be trick-or-treating with a newborn, I thought many of you would want some fun pregnancy costumes ideas! Pregnancy can be super fun during Halloween, so here are the best ideas on Pinterest  and Amazon to inspire you this year!

Skeleton Maternity Top:

Bun in The Oven Costume:

Mama Kangaroo Costume:

This one I saw on Pinterest, and I have no idea who this person is to credit them! 

Pasta Chef and Prego Sauce:

One Thing Two Thing Dr. Seuss:

No idea where to credit this idea either!

Pregnancy Avocado:

Fishbowl Pregnant Shirt (you could just paint your belly too!):

Andre Agassi + Tennis Ball (or your favorite player and ball team!):

Emoji Costume:

Deviled Egg from Creating Really Awesome Fun Things:

Mama Bird and Nest Costume:

Magic 8 Ball:

DIY Pregnant Baseball by From Dahlias to Doxies:

Mermaid, Clam Shell:

Tamagotchi Halloween Costume on Costume Works:

What are you going to dress up as?! Halloween can be such a great time for creativity, but there are also some awesome t-shirts you can just throw on fast if pregnancy has you too tired to think.

Being on pregnancy #4 now, I’ve learned a lot to prevent swelling from happening at all. I’m going to go over all my tips on preventing swelling during pregnancy that have actually worked really well for me. My first three pregnancies were in the Seattle area, so I didn’t have to deal with humidity, but two of them were in the dead of summer. Now, my fourth pregnancy is in the dead of summer in the hot, humid Florida.

Even if you’re not pregnant during the summer, swelling can be painful and seriously annoying during pregnancy. I know a few mamas who had their feet swell up duiring the final weeks of pregnancy, and many mamas who start swelling in the first trimester, and stay swolen. So what is going on?

Factors that cause swelling during pregnancy:

  • Hormonal changes cause water retention
  • Fluid is stored for birth, baby and breastfeeding once baby is born
  • Serious issues like Preeclemsia can cause sudden swelling of the hands and feet
  • Eating more salty foods than usual because of cravings

Most of the time, diet is a big factor in swelling during pregnancy. Many mamas start eating more carb-heavy and salt-heavy foods, which cause your body to hold more water.

Tricks I use to avoid swelling during pregnancy:

Avoid packaged, high-salt foods:

Besides the first trimester, where I basically eat all the chips, cheese and salt to survive, I keep my diet as clean as possible. I often do clean eating challenges for 10-14 days on Instagram, which really help keep me from eating all the processed carbs and salt. I highly recommend grabbing my clean eating challenge here on this blog, or joining us on Instagram! You will find that eating clean also means eating a lot of high-water content foods, which help tremendously.

Eat plenty of high-water content foods:

Fruits and vegetables are your best friends when it comes to avoiding swelling. I eat a lot of fruit and vegetables, particularly in the summer. With the extra water inside the food, you are adding to your water and liquid intake, which helps flush out the water your body wants to store. Some of my favorite, high-water content foods include:

  • Grapefruit
  • Cucumbers
  • Pineapples
  • Apples
  • Oranges
  • Cantaloupe
  • Watermelon
  • Peaches
  • Asparagus (can help get rid of water)
  • Ice burg lettuce (mostly water!)

These foods can help you flush water out of your system, and they also offer natural electrolytes, nutrients and fiber to fill you up!

I eat higher protein, lower carb:

By focusing on my protein shakes and higher protein meals, I keep my carbs lower. Carbs will cause you to retain more water. It is a well-known fact in the fitness industry that as soon as you go low carb, you start flushing water out of your system, but you also start needing more water and salt. Many low-carbers will find themselves bloated and swolen after a higher-carb day. This is just the nature of how the nutrients work in our bodies. I do not do extremeley low carb with no fruit. I steer clear of a lot of bread, pastas, crackers, chips and grains. By keeping healthy, high-fiber carbs in my diet, I don’t have the fluctuations in my water retention, but still keep my water retention very low during pregnancy!

My protein shakes are my FAVORITE way to get in my protein, specifically in the morning. I LOVE them. My protien powder, Bump Dust, is specifically formulated to help with cravings, and it has helped me so much! If I start my day with one of these recipes, I literally feel so full and satisfied ALL DAY.

You may also like: The Best Protein Powder Safe For Pregnancy

If you follow me on Instagram, you will see me making a lot of spinach + strawberry protien shakes. For some reason that has been my go-to lately, but I do change it up. I think the huge infusion of vitamins from the fresh spinach and strawberries, with the added vitamins, protien and herbs in my protein powder is so amazing for pregnancy!

I have ice water with me at all times:

This is huge for being in FL during the summer. If you aren’t by the ocean, a pool or somewhere with shade and a breeze, you can easily sweat yourself to death in the heat. By sipping on cold ice water, you will be able to keep yourself so much cooler. I am surviving very well in the heat and humidity by always having ice water with me. This also keeps baby cool, which you don’t want your internal temp to rise and affect your baby.

I try to get 10k steps or more every day:

I do not sit for long periods of time. This is really important to keeping your blood flow going and your system moving. By moving most of the day (except for a few hours of work in the middle of the day), I am able to keep my feet moving, stay upright and keep circulation going. Circulation is really important to swelling as well. There are many affordable step trackers out there you can get to help you keep track of your movement. I’ve found that if I am active with the boys at the beach, park or pool, and I do about 30 minutes of exercise (running on the treadmill, HIIT, walking + strength), then I can hit my step goals. Not always, but most of the time I do.

There are also some things I don’t do, to ensure that I keep from swelling. Here are a list of those things too 🙂

Things I never do, to avoid swelling during pregnancy:

  • I never drink sugary sodas
  • I never drink sports drinks (with all the sugar)
  • I don’t drink any packaged smoothies
  • I don’t eat cereal or granola bars (stick to plain oatmeal)
  • I don’t use iodized salt when cooking. I only use sea salt
  • I don’t eat fatty, hormone-filled meats like cheap ground beef and steaks (get grass-fed, free range etc.). The added hormones can mess with your hormones
  • I don’t eat white rice or white potatoes (the carbs are so high and nutrients really low!). Stick to sweet potatoes or quinoa

I really hope this helps you with your swelling during pregnancy. If you’ve already started to swell, there are some things you can do to help it go down!

How to fix your swelling during pregnancy, once it starts:

If  you are already swollen, I want you to immediately clean up your diet and follow my tips on low carb, high water foods etc. Just a few days of that can really make a difference! You can also:

  • Try sleeping with your feet elevated
  • Wear compression stockings (get help finding the right level of compression for you)
  • Sit on a ball, rather than an office chair or couch and move your body more
  • Do more stretching and yoga
  • Massage your legs and arms to get circulation going
  • Try dry brushing in the shower to get the lympatic system working
  • Drink herbal teas to help flush the water out

Just remember, everything will end! The swelling will stop and baby will arrive before you know it. I repeatedly remind myself that feeling large and uncomfortable is only temporary. It will be over soon. I really hope these tips help you, as they’ve worked for me!

What I eat in a day, to have a belly-only pregnancy was a requested video from many of you over on Instagram, so I finally put it all together for you! I basically just filmed everything I eat on a normal day of eating.

Because this is my fourth pregnancy, I’ve learned so much about staying healthy and fit all pregnancy. Diet is one of the most important factors of maintaining your weight during pregnancy. Diet is probably one of the biggest challenges for pregnancy mamas because of all the pregnancy cravings!

Believe me, I know about cravings. I LOVE myself some chips, nachos, more chips and fries when pregnant. But, I can conquer those cravings, once I get to the second trimester, by cleaning up my diet and getting back on track. I frequently do clean-eating challenges with the mamas on my Instagram, which really helps me completely get rid of the cravings!

I also LOVE my protein shakes. I am seriously obsessed with Bump Dust because as long as I have a smoothie, I feel so good all day! It is formulated with all the vitamins, minerals and ingredients that help pregnant mamas nourish their body for baby. It is also high in protein, low in sugar and carbs and low in calories, so it really will help you maintain your weight! You’ll see the fun smoothie bowl I make in my video below.

What I Eat In A Day For a Belly-Only Pregnancy:

I hope this video helps give you some ideas on how to eat to nourish your body properly during pregnancy, while also maintaining your weight.

Some of my favorite foods for a belly-only pregnancy are in my program, and in my ebook cook book coming out soon! That way you can have a resource to quickly grab some meals that are nourishing and healthy.

If you want to see my Trader Joe’s grocery haul for our clean eating challenge, watch that one below!

Dealing with cellulite during pregnancy is not fun, and it can seem like pregnancy makes all the cellulite way worse. I personally have an increased amount of cellulte during pregnancy, and it can be very difficult to deal with when you aren’t used to it. All the cellulite can also be emotionally hard if you are gaining a lot of weight.

Being on my fourth pregnancy now, I can tell you I know exactly how hard it is to deal with the extra weight gain and appearance of cellulite. Let’s get into a chat on how to deal with this excess cellulite, understand why it is happening, and go over some possible ways to diminish it!

First things first, why does cellulite increase during pregnancy?

Cellulite increases as our fat cells expand underneath our skin. The extra fat gain during pregnancy is going to increase the appearance of cellulite. But, what if you haven’t gained much fat? Many mamas don’t gain much extra fat and still see an increase in cellulite. So, what is going on?

Additional factors besides weight gain that cause cellulite during pregnancy:

Pregnancy also causes extra liquid to remain in your cells. This fluid is stored in fat cells and other cells under ths skin. As your cells increase in size underneath the skin, you can see more dimples popping through. The fluid is stored because of the increased estrogen during pregnancy, as well as the extra fluid needed for producing breast milk when baby arrives.

Hormonal factors can also effect the elasticity of your skin. The increasead estrogen, and varrying hormonal levels during pregnancy can cause a difference in your skin. This can make cellulite more visible than when you aren’t pregnant. Just keep in mind this is a temporary experience, until your hormones, bodily fluids and weight get back to normal again.

How I deal with cellulite during pregnancy:

I acknowledge that over 90% of women deal with cellulite – pregnant or not!

Instagram, YouTube and other social media outlets can give the illusion that many women don’t have cellulite. Not very many fitness professionals or influencers post photos in a lighting that shows cellulite. I love that one fitness influencer, Emily Skye, specifically posts her cellulite with her pregnancy to help encourage other mamas.  Everytime I see my own cellulite, and I remember that almost every other woman has cellulite, pregnant or not. So, by just remembering that, you can happily deal with your own.

I focus on protein and lower carbs:

Many women don’t realize that carbs can contribute to swelling and water retention. Eating lower carb can help your body let go of water, both in pregnancy and after. Besides the first trimester, when things are all haywire, I like to eat lower carb, clean and higher protein. I have a Youtube video up on everything I eat in a day, when I am not on an eating clean challenge. This is a very basic, and fairly low carb day for me.

I am not a huge fan of meat in the first trimester or second, and sometimes all pregnancy, so my protein shakes are super helpful! I love them really, and because I use Bump Dust, they are full of delicious flavor and very low carb. Not to mention all the fabulous nutrients for pregnancy. In my video I show you a super yummy smoothie bowl I love to make on the mornings when I have more time.

I do cardio and strength:

Working out during pregnancy is so helpful to managing your weight gain and feeling good. A lot of the weight gain comes because mamas start feeling discouraged, big, slow and uncomfortable – so they don’t workout at all. Cardio is essential to keeping the blood flowing, your heart strong, your blood pressure down and burning any extra calories you are consuming. Strength work is essential for maintaining your muscle mass, which will help keep your metabolism up! Just cardio will help you keep your calorie consumption in check, and overall weight gain in check, but you will want to keep your muscle mass too. Muscle can also help diminish the appearance of cellulite by giving you a more toned appearance! If you let your muscle mass decrease, then your metabolism can slow down. My program involves quick, efficient strength workouts with cardio bursts to help you get all in at once. I often post workouts on my Instagram too, to help give you more ideas on what you can do to try and stay in shape.

 

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Hello #25weekspregnant!! I’ve got a good, low-impact workout with compound moves. Meaning you are doing legs and arms at the same time. This is a great workout when you don’t feel like working out. Simple moves, you can go heavy or light in your weights, and no intense jumping around. You are still working many muscles at once, which makes it effective!! – Each move 40 sec and 20 sec rest – 1 min rest in between sets – 3-4 sets for about 18-24 min workout Don’t mind my super tight white pants…obviously that was the last time i could pull those off 😂😂 I am so excited for our clean eating challenge starting July 6th!! If you are joining, comment on my last post! The before pics are already coming in, and I can’t wait to see everyone after 10 days!!! The link to the free plan is in my bio titled, “10-day Reset.” #preggers #fourthpregnancy #pregnant #summerpregnancy #fitpregnancyjourney #fitpregnancy #prenataldiet #pregnancynutrition #pregnancydiet #pregnancyworkout #prenatalfitness #secondtrimester #secondtrimesterworkout #fitpregnancy #fitbump #healthypregnancy . . . #postpartumnutrition #postpartumfitness #postpartimdiet #nursingmama #nursingmom #4thtrimester #4thtrimesterbodies #bodyafterbaby #losingthebabyweight #losethebabyweight #postpartumweightloss #postpartumworkout #postpartumhealing #postpartumlife

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I drink a lot of water:

This is the boring tip that is so helpful! The more water you drink, the more you can flush out of your body. I think it is easier in the summer to drink more water because it helps cool us off here in Florida. Water is essential for pregnant mamas, especially in the summer to ensure you don’t get dehydrated. Find a big bottle you like and keep it full!

Foam rolling and stretching:

Foam rolling and stretching can help a bit with your fascia that is between your fat/muscle tissue and your skin. If this is super tight with knots, it can also increase the appearance of cellulite. Sometimes foam rolling and increasing mobility to areas like your hips, glutes and thighs can alleviate knots and increase blood flow. Circulation has been associated with cellulite, so I do some rolling and stretching just to help!

Overall, remember the increased cellulite during pregnancy is temporary.

I have to tell myself every day that pregnancy in general is only temporary. I refuse to allow myself to get depressed with the weight gain, soreness, back issues, fatigue and cellulte. I try to make nutritious food choices and stay as active as I can every day.

If you are struggling to stay fit and healthy during your pregnancy, definitely download my free, 7-day workout challenge, and try my eating clean challenge. There are sign ups for the eating clean challenge on every blog post, and I promise you will not forget it!

Protein powder is safe during pregnancy, as long as you choose a high-quality, well-formulated protein powder. There are many protein powders on the market that may or may not be the best protein powder for your pregnancy.  Protein powder is one of my favorite ways to get more protein into my diet, without having to eat chicken, eggs or other sources of protein that just aren’t as appealing to me during pregnancy.

As a mom who is pregnant with her fourth baby, I am so thankful to have a protein powder that is safe, full of nutrients, tastes amazing, and a tool to help keep me from gaining too much weight. I am going to go over how to tell if a protein powder is safe for pregnancy, my top pick for a pregnancy protein powder and why we need protein during pregnancy.

How much protein do you need during pregnancy?

It is important to know how much protein you need in general during pregnancy. Generally, experts like Lily Nichols, RDN suggest 60g a day. This is not an exact amount for every pregnant mama. If you are 5ft tall, and petite, you may not need that much protein simply because you are smaller. If you are almost 6ft tall, all muscle and lifting weights, you may need more. The 60grams are a general guideline to help you find your sweet spot.

why is protein important during pregnancy

Why is protein important during pregnancy?

Protein plays an important role in fetal development all through pregnancy. Protein plays a role in expansion of blood volume, growth of maternal tissue, and development of the fetus and uterus. Specific amino acids become more important during pregnancy because your body’s need for them increases. Glycine is an amino acide that plays an important role in the formation of fetal DNA, internal organs, bones, connective tissues and joints. There are other amino acids that are important too, which is why a complete protein source in your protein powder is so helpful. I go over those sources in just a few paragraphs.

How to tell if a protein powder is safe for pregnancy:

With so many protein powders on the market, it can be really confusing on which ones are safe for pregnant mamas. There are many factors that play into choosing a safe protein powder, so here are some things to check off your list:

Is the protein powder plant-based or animal-based (whey, casein)?

A protein powder may not be safe for you if you are sensitive ot dairy proteins. This is where you want to make sure you know exactly what type of protein powder you need. If you have any issues with dairy, then choosing a plant-based protein powder is gonna be a safer choice. If you are sensitive to soy, corn or legumes, then make sure to read the full ingredients of a plant-based protein powder, or choose a whey or casein protein powder. You may also have digestive issues from dairy proteins, animal proteins, or even some plant proteins. Your first step is to choose a protein powder that doesn’t have any ingredients that may cause your body to become inflammed.

What extra vitamins are included in the protein powder?

Because a prenatal vitamin is essential during pregnancy, you don’t need a protein powder that is full of non-essential vitamins. This means that you may be paying for additional vitamins that you are already taking in your prenatal vitamin. If you need a good prenatal, make sure you are taking one with folate, rather than foiic acid. I have a favorite one that I love, which you can read all about

The protein powder I use has specific vitamins to help minimize sugar cravings like chromium, magnesium and turmeric, which aren’t usually included in a prenatal vitamin. A basic protein powder may contain a few essential vitamins, and additional superfoods that are helpful for phytonutrients, antioxidants and more.

Is the protein a complete protein with all amino acids?

This is an important question that will help you choose a good protein source. Not all proteins, specifically plant proteins have a complete amino acid profile. Complete amino acid profiles are found in animal proteins and mostly pea protein. Quinoa, hemp and soy also have complete amino acid profiles, so choosing a protein powder with at least one of these plant-based proteins will help ensure the protein you are consuming is giving you all the benefits.

Are there heavy metals in the protein powder?

Testing for heavy metals, especially in plant-based protein powders is important. It wasn’t known for quite sometime the amount of heavy metals found in protein powders, and more companies are working hard to test and eliminate the existence of heavy metals. Find a protein powder that does testing for heavy metals, like mine, or reach out to their customer service to ask if they do!

Ask your midwife, doctor or doula to review your protein powder

Finally, getting some help from your midwife, doula or doctor will help tremendously when choosing a safe protein powder. Show them the powders you are considering, and have them help you make the decision. Or, if you know a registered dietician, they could be a great help too. Getting some expert guidance for your pregnancy specifically is one of the safest ways to ensure you are making the right choice.

bump dust safe pregnancy protein powder

Why is Bump Dust my top choice for a safe protein powder during pregnancy?

Well, considering I created the formula, I know exactly what is in the powder to ensure it is a good, nutritional supplement for pregnancy. I also have heavy metal testing done, source high-quality ingredients, and do my best to ensure the manufacturing is top quality. I actually drink my own protein powder, which is very different than many large companies, who have a profit-margin in mind.

I hand-picked super important ingredients like turmeric, folate, chromium, vitamin b 12 (so many mamas are deficient in this both during and after pregnancy!), spirulina (I drank this in previous pregnancies), pea protein, brown rice protein, chia seed protein…and so much more. Each nutrient is beneficial for a pregnant mama, but there is an over abundance of vitamins you are going to just pee out later.

Bump Dust also tastes so good. It has a sweet vanilla flavor, with a hint of cinnamon. It is a signature flavor that we use for both Milk Dust and Bump Dust.

Feel free to use code: LACTATION for 10% off your first order if you want to try it. We do have samples of Milk Dust, which taste the same, and samples of Bump Dust will be coming soon. 

This prenatal protein frappuccino is better than Starbucks and a million times better for you. I am obsessed with this shake, and of course I look forward to my afternoon pick-me-up. This is the perfect afternoon protein shake, and you can use a decaf coffee if you are limiting caffeine during your pregnancy.

I personally drink about 1.5 cups of coffee a day. I like a cup or so in the morning, and just a bit in the afternoon. I’ve been drinking a little coffee through pregnancy for my past three pregnancies now. I gave up caffeine of course with the first pregnancy, then learned that a little coffee or caffeine isn’t a big deal. The issue comes in more with tons of caffeine, especially when your body isn’t accostomed to lots of caffeine.

bump dust prenatal protein powder

This protein shake is made with of course my Bump Dust protein powder, which is formulated for pregnant mamas to help curb sugar cravings, provide important nutrients and maintain your weight! At only 100 calories per serving, you can make this amazing frappuccinno for under 200 calories! YES!

Here is my video of how I make it, or scroll down for the full recipe: 

Prenatal Protein Frappuccinno Recipe:

Prenatal protein frappuccino

Prenatal Protein Frappuccino

A delicious protein frappuccino for pregnant mamas.
Prep Time 5 mins
Course Snack
Servings 1

Equipment

  • Blender

Ingredients
  

  • 1 scoop Bump Dust
  • 1 cup Cold Brew Coffee (reg or decaf)
  • 1 cup ice
  • 1/4 cup low-fat chocolate milk of choice
  • 1/4 cup almond milk or regular milk of choice
  • 2 tbsp non-fat whipped cream optional
  • 1 tbsp caramel drizze optional

Instructions
 

  • Add all ingredients to your blender, blend up and serve immediately. Prep your cup with caramel drizzle if desired. Top with whipped cream if wanted as well.

Notes

Keyword prenatal frappuccino, prenatal protein shake

I seriously love this protein shake in the summer for those long, hot afternoons! It is so refreshing, and just the perfect pick-me-up for a pregnant mama!

If you like this recipe, make sure to check out my top 8 prenatal protein smoothies, where I have a full list of super yummy recipes!

If you are struggling with naseau, don’t worry, I did too! I still get it a bit sometimes, and here are some foods I like to eat when I am nauseas. 

You may also be wondering if protein powder is safe during pregnancy.

In my opinion, it is so much safer than so many other things! Thing about all the chemicals, flavorings and other junk in the processed, packaged foods we eat? My protein powder is FULL of nutrient-dense ingredients that are meant to nourish your body. Protein powder is an amazing option for pregnant mamas to get in the extra protien necessary, when other sources like meat or eggs do not sound good!

Smoothies during pregnancy are an amazing way to get in a lot of nutrients, while also satisfying cravings! Cravings can be extremely difficult during pregnancy, and I know I crave all the salty chips and french fries. I could live off of nachos if I let myself. Smoothies are like my secret weapon to combatting those cravings. I love a protein-packed smoothie because protein and fiber are the key to making you feel full and satisfied.

I decided to do a round up of my favorite pregnancy smoothies, which I always add my prentatl protein powder, Bump Dust to these shakes. I specifically formulated this protein powder to nourish prenatal mamas, support uterus strength, combat cravings, and keep you full on lots of protein with little sugar!

I do have a prenatal recipe ebook coming out soon as well, which will have even more smoothie recipes for you to stay healthy and fit all pregnancy!

The Top 8 Protein-Packed Pregnancy Smoothies I Love:

Protein-Packed Prenatal Chocolate Milk Shake:

pregnancy chocolate milk shakeThis is a more decadant protein shake that is a great meal replacement! I talk about it on Instagram, and everything I use to make it. It is simple, sweet, creamy and just like a chocolate milk shake without all the sugar and fat! Full of protein for mama and growing baty.

Here are the ingredients: 

1 cup Frozen Mango
1 Scoop Bump Dust
1 Cup Reduced Fat Fairlife Chocolate Milk
2 TBSP of Cocoa Powder
5-6 ice cubes

Blend together and enjoy!

Orange Mango Protein Shake:

This one is super fun for summer, and tastes really good. Creamy, sweet and a bit of citrus to keep it fresh!

 

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Ingredients: 

2 Clementine Oranges
Handful of frozen Mango
1/3 or so of fresh mango
1 scoop Bump Dust
1/2 cup of ice
1 cup of milk of choice

Blend together and enjoy!!

Lean and Green Prentatal Protein Shake:

lean green prenatal protein shake

This is one of my favorite snack protein shakes. I love how lean it is, how HUGE it is, and how it fills me up between meals. I highly recommend this recipe if you are watching your weight gain, wanting to stay healthy, or struggling with snacking between meals.

Ingredients: 

3-4 cups of Spinach fresh
1 cup of ice
1/4 cup of frozen berries (I usually do strawberries or raspberries)
1 Scoop of Bump Dust
1 cup of Almond milk
1 splash of non-fat milk (I use Fairlife *not needed I just like the consistency)

Blend all together and enjoy! I have another video on Instagram showing you exactly how I make it 🙂

Simple Strawberry Pregnancy Smoothie:

strawberry pregnancy smoothie

This is a super simple strawberry smoothie that I love. I make it with fresh strawberries, and a tiny bit of frozen strawberries or raspberries. Either one works really well. To make it like a strawberries and cream you can replace the non-fat milk with a full fat milk, and it is really good that way too!

Ingredients: 

2 Cups fresh strawberries
1/4 cup frozen strawberries or raspberries
5-6 ice cubes
1 Scoop Bump Dust
1 cup non-fat milk or milk of choice

Blend together and enjoy!

Blueberry Banana Prenatal Protein Shake:

blueberry banana protein shake

Blueberries and banana just blend really well together. A soft, sweet, creamy texture that makes a smoothie so good!

Ingredients: 

1 cup of frozen blueberries
1 fresh banana
4-5 ice cubes
1 cup almond milk
1 scoop Bump Dust

Blend and enjoy!!

Kale and Blueberry Prenatal Protein Shake:

I usually do a lot of kale to roast, but sometimes I just throw it in a smoothie. I’ve found I like it best with blueberries. Simple and so good for you!

Ingredients: 

2 cups Kale (you can de-stem it to blend better)
1 cup frozen blueberries
1 Scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

Strawberry Cashew Prenatal Protein Shake:

This is more of an ice cream texture, and it is so good!! Add more milk to make is more like a smoothie, or less to keep it like a dessert.

Ingredients: 

2 cups frozen strawberries
2 TBSP raw cashews
1 Scoop Bump Dust
1-2 cups of Almond milk or milk of choice

Blend together and enjoy!

Banana Peanut Butter Protein Shake:

I liked this one in my first trimester, and there’s something about bananas and peanut butter that go so well together!

Ingredients: 

2 tbsp of PB2 or peanut flour (lighter than peanut butter, but you can use regular too!)
1 1/2 to 2 fresh bananas
3-4 ice cubes
1 scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

There you have my top 8 prenatal protein shakes that I use to stay fit and healthy all pregnancy. I personally think smoothies are such a great option to get in a lot of nutrition when you really need it. I also use them to combat a lot of salty cravings that hit me basically all 9 months. They also give me energy, keep me full, and give me tons of good vitamins!

I am so excited to offer you guys a free workout challenge, that will jump start your fitness plan during your pregnancy. These are workouts that I do to stay fit, and I wanted to challenge you all to get through a full week of workouts.

I have two workout options you can download once you sign up. I have a low-impact, beginner workout, as well as a high-impact advanced workout. Depending on where you are at in your pregnancy, you can download both or one! If you are just in your second trimester, the advanced may be great, then you may want to move to the low-impact later in the third trimester.

These workouts also don’t require equipment except for one strength-workout. I want you to grab something you can use as weights for some arm work. Dumbells are what I use, but there are many different things you can do!

I also have you do my core work a couple days, which is linked on youtube, and that is essential to protect your core during pregnancy.

Sign up, get the plan, and let me know if you do it!