This is the first in a series of blog posts based on interviews I’m doing with midwives who serve Utah County.
Today's interview is with Roxanna Maurer of Angel Baby Midwifery. Roxanna has been a midwife since she graduated from Utah School of Midwifery in 1998! She lives in Payson, Utah and attends home births in Utah County. Roxanna is a warm, loving, beautiful person—I hope this post captures some of that for you!
Last month, I chatted with Roxanna as she took a break in the shade from landscaping her backyard. She already has a thriving garden, and is expanding it with fruit trees and other plants. She shared her wisdom about the importance of good nutrition during pregnancy.
When Roxanna takes on new clients, one of the questions she asks them is, Are you willing to take responsibility for yourself and your baby? Roxanna says, “I can talk to you till I'm blue in the face. But it's pointless if you go home and don't do anything about it.” This is especially important to Roxanna and her clients since all of her clients give birth at home. “Part of having home birth means I'm willing to take responsibility for myself,” she says. “That means you prepare for the marathon of birth.” And if you’re preparing for a marathon, you can’t be stocking up on candy bars and Diet Coke. Nutrition is critical.
So Roxanna shares a handy acronym to help her clients remember the critical nutrition components they need every day. The acronym was developed by her good friend and fellow midwife, Nikki Sasser. She says, “if you want to be a birthing queen, you need a WHOPPER every day.” And let me tell you, Nikki and Roxanna do not mean one from Burger King! (It’s also great advice for outside of pregnancy!)
W stands for whole grains. Roxanna’s disclaimer about whole grains? “I don't mean General Mills cereal that says whole grain on it because let's just be honest… it's not.” For those who are able to eat grains, she suggests oats, quinoa, millet, and brown rice as some delicious, nutritious options.
H stands for hydrate. Roxanna recommends drinking half of your weight in ounces of water. So if you weigh 160 pounds, drink 80 ounces of water every day. Coconut water is also a great source of natural electrolytes—like Gatorade, but “with all the good stuff and none of the junk.”
O is for omegas. Roxanna uses the acronym BACON to remember sources of healthy fat and omegas. Butter, Avocado, Coconut, Olive oil, and Nuts.
P stands for proteins. As your blood volume increases during pregnancy, it’s important to have adequate amounts of protein. Iron and B vitamins are also critical in promoting healthy blood quality during pregnancy and having the necessary stamina for labor, birth, and early parenting, Roxanna says. (Vegans or vegetarians may need to take a B-vitamin supplement, as B-vitamins are typically found in animal products.) What sources does Roxanna recommend for protein? Beef, chicken, fish, eggs, lentils, beans and rice, nuts and seeds, protein powder drinks.”Those are a variety of ways of getting proteins in your diet.”
The second P in the WHOPPER acronym is probiotics. Probiotics “colonize the gut and break down the food.” Roxanna recommends Standard Process’s Lactic Acid Yeast as a probiotic supplement.
E stands for enzymes. Probiotics help break down the food, and enzymes continue the process. “That's the purpose of enzymes, to help you digest your food effectively,” Roxanna says. A healthy diet only does you good if your body is able to adequately digest it! Multizyme from Standard Process and TerraZyme from doTerra are options for enzyme supplements.
Lastly, the R in WHOPPER stands for the Rainbow. Eating a rainbow of healthy foods invites lots of beneficial vitamins and minerals into your diet. Go through the rainbow, and try to incorporate foods of every color. Red berries and cherries or beets, orange pumpkin, yellow squash, green salads or smoothies, blueberries, and purple plums or grapes… you get the idea!
And there you have it! Roxanna’s WHOPPER for birthing queens! Changing habits and sticking to a healthy diet can feel overwhelming, but you can do it! Check out my Top 5 Tips for Healthy Eating During Pregnancy. And to encourage yourself, here’s Roxanna’s tip: “Take a picture of success that you've had in your life and hang it in your mind.” Keep going back to that success in your thoughts; refer back to it. As you recognize other successes you’re having, “bring that into your success gallery, and refer to that. I was strong here. I can be strong here. And if I'm strong here, what else can I do?”
3-5% of Americans are vegetarian, and I'm one of them!
(Well, strictly speaking, I'm a pescatarian. I do eat fish.)
People have a variety of reasons for choosing vegetarianism, from ethics to environmentalism to religion to health to personal preference. But when you're growing a whole new person, you may wonder: is it still safe and healthy, for both my baby and me, to continue being a vegetarian?
The answer is yes! You can continue being a vegetarian and still meet all of your and your baby's nutritional needs. It may take some careful planning and thoughtful eating, but you can do it!*
Just keep these guidelines in mind:
Be sure to get enough iron.
Iron is important for your red blood cells to do their job of circulating oxygen throughout your body! Eating a diet rich in Vitamin C will help you body absorb iron more efficiently. Vegetarian sources of iron include:
Track your sources of vitamin B12.
Vitamin B12 is crucial to the healthy function of your nervous system, among other roles. Since vitamin B12 is found almost exclusively in animal sources, you may need to plan carefully to make sure you're getting enough.
Vegetarian sources of vitamin B12:
Protein is important!
The American Pregnancy Association recommends 75-100 grams of protein per day during pregnancy. There are plenty of vegetarian sources of protein, so make sure to include them in your diet! Here are some ideas to get you started:
Choose a variety of healthy foods.
Vegetarians and non-vegetarians alike should follow this advice: eat a balanced range of healthy food choices throughout your pregnancy. Limit unhealthy snacks and eat a rainbow of delicious, nutritious foods!
Always talk with your care provider.
As a doula, I love to provide informational support to my clients. However, I'm not a medical care provider, and I don't know your unique medical history. Be sure to have conversations with your midwife or OB about your diet and health throughout your pregnancy!
Now you have the Reader's Digest version of being vegetarian during pregnancy. If you decide it's the right choice for you, please do more research and make a plan for meeting your nutritional needs! You can start with the references listed below.
*Note: Some people may choose to take a break from vegetarianism while pregnant. If your intuition tells you that's the right choice for you and your baby, then do it!
Your Vegetarian Pregnancy by Dr. Holly Roberts (available in my lending library)
When I say the words healthy eating, what are your first thoughts?
Eating healthy can seem like such a battle! No one seems to agree on what "healthy eating" really means, old habits can be hard to kick, and being pregnant can sometimes be rough enough to feel like you can justify eating whatever you want!
Let's break it down to five simple things you can start doing right now to give your diet a healthy boost! Your body will thank you! You'll feel better, and you'll be more confident that you're giving your baby the best start you can!
1. Drink. Water.
It's so important to stay hydrated during pregnancy! Your body needs water to pump all of your blood (you have 1.5 times your normal blood volume during pregnancy!) around your body to get all the good nutrients to your baby and get rid of any waste. Being dehydrated can also cause pre-term contractions, which is a scare no one wants to have to deal with!
If plain water isn't your favorite, try adding a squeeze of lemon or lime, or mix it up with some herbs or fresh cucumber slices. Aim for at least 8 glasses of water per day. You can do it! Carry around a water bottle, and make sure you have water cups or bottles in various rooms around the house so there's always water within arms' reach.
I also find that when I drink enough water, I make healthier choices about what I eat. So that's tip #1!
2. Focus on What You ARE Eating (Not On What You AREN'T Eating)
It can be so frustrating to feel like you have a mile-long list of "off-limits" food and drinks. Instead of worrying about what you shouldn't eat, you'll feel much happier if you focus on the healthy food choices you are making. Rather than agonizing over missing out on sweets or soda, shift your focus. Plan out a yummy, nutritious breakfast. Stock up on healthy snacks. Find food that you enjoy that is also good for you, so you worry less about what you're missing out on and focus more on enjoying the good food you're feeding yourself and your baby!
3. Choose Fresh Fruits and Veggies!
As I kid, I LOVED vegetables.
Yep, you read that right. Loved them! And I still do! In the summer, I would eat toast with tomatoes for breakfast and tomato sandwiches for lunch. My sister and I would play truth or dare so that we could dare each other to go pick us fresh peas from the garden. Broccoli has always been a favorite. Salad is legit my FAVORITE food. No joke. Yum... just writing this is making me want some!
What's the trick? I really believe it's because I grew up with a GIANT garden and got to taste the best of the best of vegetables and enjoy their freshness and flavor. Finding good-quality, fresh produce can make a huge difference in how enjoyable it is to munch away on fruits and veggies.
Summer and fall are a great time to find your local farmers market and buy some delicious food! The Provo Farmers Market is on Saturdays from 9-2, and at my visit last week I got some DELICIOUS peaches and plums and saw a huge variety of garden-fresh vegetables. Put it on your calendar and check it out! Note that there are some changes from the "norm" for COVID-19. Wear a mask and follow the one-way traffic signs so that it can stay open all season!
4. Find Your Favorite Protein
Protein is critical during your pregnancy! Find out what your favorite proteins are, and make sure you eat plenty every day. (The American Pregnancy Association recommends 75-100 grams per day!) Try pairing two incomplete proteins (e.g. rice and beans, peanut butter and whole grain bread) to get a complete protein. Here are some ideas for proteins to get you thinking:
And check out this post for more about being a vegetarian during pregnancy.
5. Kick Cravings with Go-To Favorites
Find some favorite healthy snacks for when you're craving junk food. I often find that if I want a sweet treat, an apple with peanut butter will hit the spot, and I feel way better after eating it than I do after giving into cravings!
If you sometimes eat too many cookies or potato chips, don't throw in the towel on your healthy eating plan. Keep moving forward with nutritious choices and give yourself grace to be imperfect--we all are!
Hi, I'm Sara. I'm a childbirth educator and birth + postpartum doula serving Utah county. I'm a twin mom (plus one!), natural VBACer, and birth lover!