Healthy Pregnancy – 20 Weeks

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How far along? 20 Weeks

Baby Size: A banana.

Weight gain: 3.5lbs

Maternity clothes? Though I could employ a belly band and wear regular jeans still, I hate wearing anything that does not feel like sweatpants. Maternity clothes and yoga pants all day.

Belly Button in or out? Depends on the day. Some days it is normal; other days it is so far out you can see it through any clothes.

Best moment this week: Seeing our baby kicking around on the ultrasound screen. The baby is looking healthy and growing well.

Miss Anything? I am so happy to be cleared for my normal activity that I cannot possibly miss anything this week.

Movement: I can feel more kicks and punches, and we saw a lot of movement on the ultrasound. Dad finally got to feel a kick this week too!

Food cravings: Was hoping for some Pho this week, and that need was deliciously satisfied. Once I have a bite or two of what I want I am usually all set, so I am not sure if that counts as cravings.

Gender: BOY! We are so excited to finally refer to our baby as “him” instead of “it”.

Looking forward to: Feeling stronger movements and seeing a lot of growth!

 

 

The Importance of Food Prep

Regardless of what your fitness goals are, food prep is extremely important. Pregnancy not only does not change it, but makes it even more important to be aware of what you are putting into your body. Protein needs are increased throughout pregnancy, as are many vitamin and mineral needs. The best way to meet these extra demands is to be aware of what you are consuming and be sure to have a variety of choices on hand. I find it easiest to have boiled eggs and banana muffins stocked in my fridge for a quick snack or light breakfast on-the-go. I also love making these “tortillas” to use as crepes or tortilla wraps throughout the week:

Coconut Flour Tortillas (From paleointensified.wordpress.com)

Ingredients:

  • 1/4 cup coconut flour
  • 8 large egg whites
  • 1/4 teaspoon baking powder (optional, I like my tortillas thinner so I leave this out)
  • 1/2 cup water
  • Coconut oil

The Process:

  1. Whisk coconut flour, egg whites, water, and baking powder (optional) together in a large bowl.
  2. Preheat small skillet on medium-high.
  3. Melt 1 teaspoon of coconut oil in the pan and swirl around to coat.
  4. Pour about 3 tablespoons of batter into the pan. Tilt and swirl the skillet to spread out the batter into a round thin tortilla shape.
  5. Cook until golden brown on one side and then flip. (Careful! If you try to flip it too early or too quickly, it will rip. Be gentle and make sure the tortilla is not sticking to the skillet before you flip.)
  6. Cook the other side until golden brown. Remove to plate.

Repeat the steps 3-6. This should make 8-10 tortillas.

Breakfast Crepe
Breakfast Crepe

Another delicious option that is delicious straight out of the oven or great as an on-the-go breakfast or snack after a quick zap in the microwave is this delicious quiche:

Protein Packed Quiche

Crust (from cavefoodkitchen.com)

1 cup of coconut flour

3 eggs

pinch of salt

1/4 tsp garlic powder

1/4 tsp chili powder

black pepper

1/4 cup butter, soft

2 tbsp water

2 tbsp coconut oil, melted

Mix all of the ingredients together – the dough will be a bit dry and crumbly. Line a spring form pan with the dough.

In a bowl, mix your favorite quiche ingredients together:

8 eggs

1 head broccoli

chopped spinach

2 tomatoes, chopped

crispy bacon chopped

black pepper

oregano

Pour the mix in the pan, and bake in the oven on 180C (350F) for about 45 mins.

Protein Packed Quiche
Protein Packed Quiche

I also recommend making butternut squash lasagna and vitamin packed loaf to enjoy throughout the week. Both of these have a lot of vegetables and protein to keep you satiated throughout the day, as well as help meet vitamin needs. Finally, try sweet potato brownies for a sweet treat to quell your sweet tooth while adding nutrients to your body!

Meal prep will certainly consume a chunk of your day; however when done once or twice per week, it makes the rest of your week simple in terms of deciding what to eat. Most of your food can quickly be heated up instead of quickly bought from a drive thru on those busy nights after a long day. Dedicating a few hours on Sunday (or whatever day works best for your schedule) truly simplifies the rest of your week while assisting you in maintaining your health. Whether your goals are muscle gain, weight loss, or growing a healthy baby, meal prep is one major key to your success!

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