THE BUMP. For the uninitiated, this  book follows the philosophy that food is medicine, and for pregnancy we can use food and nutrient rich recipes to help avoid, relieve and overcome the common complaints of pregnancy. We also follow the development of the baby, and increase the appropriate nutrients at certain stages throughout pregnancy to enhance that development ie: bones hardening, brain & central nervous systems developing. The book contains a complete nutritional guide to pregnancy, together with over 100 specificially formulated recipes for each trimester. And as the recipes are deliciously nutritious, they are beneficial to the whole family. The following is a small morsel from the book with some helpful tips for expecting parents.

BUMP 4: TIPS FOR SECOND TRIMESTER (weeks 14 to 28)

This month we continue FEEDING THE BUMP tips for the second trimester. As discussed last month, this is the most comfortable and enjoyable trimester for most pregnancies. Along with good nutrition, exercise becomes a necessity in maintaining a healthy pregnancy. Expectant mums can usually return to, perhaps a slightly revised version of, their pre-pregnancy program, or if exercise has never been high on the agenda, this is a good time to start introducing a couple of power walks in per week – enjoyed with all of you expectant dads. Pre-natal yoga and pilates is a fantastic way to strengthen core muscles and pelvic floor in preparation for childbirth, and to avoid lower back pain common during the Third Trimester as the ‘load’ increases.

Of course, nutrition is also a priority with a mother’s body working harder than ever to maintain the pregnancy and your growing baby. It’s essential that your partner eats regularly and NEVER skips a meal. She may not be hungry first thing in the morning but your baby certainly is. So make sure she grabs a wholesome snack every 2-3 hours.

Essential nutrients include:

Calcium (doubled)

Iron

Essential fatty acids / omega 3

Vitamin C

B-group Vitamins

Magnesium

Iodine

FOR THE BABY: Brain, nervous & immune systems develop

Yep – pretty damn important we get this right. Central nervous systems includes nervous, circulatory and immune systems, and this is the trimester when muscles and nerves connect and begin to respond to the brain’s needs. Nutrients essential to proper development include calcium, magnesium, zinc, iodine, omega 3, Vitamins B5& B6 and potassium.

Include at least one of these food rich sources in each and every meal:

Diary products incl. milk, yoghurt and parmesan cheese

Dark green leafy vegetables, esp broccoli, spinach & rocket

Canned salmon, tuna, and sardines (with bones)

Lean meat

Nuts & seeds (esp almonds, walnuts, pumpkin & sunflower seeds)

Legumes

Bananas, strawberries, tomatoes & red capsicum

Eggs

Wholegrain cereals

Vegemite

See below for FEEDING THE BUMP recipes:

FOR THE MUM: Constipation & Digestive Problems

Sorry guys, probably a topic you don’t really want to know about, but if you don’t take the following dietary precautions you’ll certainly know about it. You see, there’s nothing more crankier than a constipated woman.

Constipation is extremely common during pregnancy due to hormonal changes, the pressure of the baby on the bowel, lack of exercise or side-effects from iron supplements. And not only is the condition uncomfortable for your gal, but it can block the absorption of nutrients especially calcium, zinc and magnesium – really important for your bub’s nervous system – and cause unhealthy skin, hair and sleeping patterns. Good news is, it’s a condition that can be controlled via diet, exercise and drinking heaps of water. Constipation can continue through the third tri and breastfeeding so take note of these tips and make them a part of your ongoing lifestyle. Both of you will benefit.

Dietary tips to avoid Constipation:

* eat fibre-rich foods and loads of raw fruit & veg
* drink LOTS of water
* avoid unprocessed bran (moves thru body too quickly flushing out nutrients)
* eat small regular meals
* include essential fatty acids in diet to keep bowel lubricated ie: avocado, flaxseed oil, salmon
* exercise (to get things moving)

Foods to avoid/relieve Constipation:

wholegrains

fresh veges – Rhubarb, avocado, potato, raw spinach, pumpkin, cabbage, beetroot

fresh fruit – figs, kiwi fruit, pears, apricots, apples, cherries

nuts & seeds (esp. almonds, flaxseed, sesame seeds)

chickpeas, lentils, kidney beans

Fibre-Rich FEEDING THE BUMP recipes:

Mixed Grain Natural Museli

This will get things moving and is excellent for regular bowel movement for everyone. Don’t be deterred by the lengthy list of ingredients, it’s as easy as tossing them all together but something ridiculously impressive about making your own muesli. Not to mention much more economical. The initial outlay for all of the ingredients might seem a lot but, when you see how much muesli you’ll get for your buck compared to buying pre-packaged alternatives, you will be richly surprised.

Not only is this recipe rich in dietary fibre, it’s brimming with B-group vitamins, zinc, calcium, magnesium and essential fatty acids which are essential for the baby’s central nervous system.

1 cup rolled oats

1 1/2 cup rolled barley

1/2 rolled rye

1/2 cup LSA (linseed, sunflower & almond meal)

1/2 cup wheatgerm

1/2 cup raw pepitas

1/2 cup natural almonds or hazelnuts, lightly roasted (by you) and roughly chopped

1/3 cup dried currents, or dried apricots

1/3 cup pitted prunes, roughly chopped

Combine all ingredients in an airtight container and serve portions as required with low-fat milk or yoghurt of your choice.

Roasted Lamb with Spinach, Almonds & Prunes

This is so easy to make, but looks incredibly impressive on the plate. And the taste – delish! Not only does the stuffing add a wonderful flavour to the lamb, it contains iron, calcium, essential fatty acids, dietary fibre and vitamin C which aids the absorption of iron, calcium function, avoids constipation, maintains healthy blood for both mum & bub. Serve with steamed greens and roast potatoes and you have a nutritionally balanced meal.

2 x 150g boneless lamb roast rounds

1/2 cup pitted prunes, roughly chopped

1 cup baby spinach leaves, roughly chopped

1/3 cup almonds, roughly chopped

1 clove garlic, finely chopped

1 tbs fresh mint leaves

1 tbs lemon juice

Preheat oven to 200C/400F. Line a baking tray with baking paper.

Sit the lamb on its flattest edge and make this its base. We now need to create a pocket to hold our stuffing securely inside the lamb during cooking. Slice across the longest length of filet, leaving 2cm at both ends uncut. Now give the pocket some depth and cut about halfway down into the fillet, careful not to cut through to the base. Repeat on roast round #2.

Mix prunes, spinach, almonds, garlic, mint and lemon juice in a bowl. Divide mixture in half and, using clean hands, firmly push the stuffing into the lamb pockets. The stuffing will reduce in volume during cooking so pack tightly, but not overflowing. Firmly close and secure the lamb (tightly) with cooking string, as the lamb will also shrink during cooking with a natural tendency to push stuffing out, want to push the stuffing out during cooking. Use four lengths of string and tie tightly around the length and width of the roast.

Transfer lamb to prepared baking tray. Lightly baste with olive oil and season with black pepper. Bake for 20-25 minutes. Remove from oven, loosely cover with foil and rest the roasts in a warm place for 5 minutes.

Remove cooking string and slice each roast. Serve with your choice of veges.

This month’s PREGNANCY SUPERFOOD – Almonds

* Rich in protein, zinc, calcium, magnesium, potassium, Vitamin E, dietary fibre
* Good for brain, heart and nervous system, digestion and blood pressure
* Almonds help you feel fuller for longer, maintain blood sugar levels, and contribute to a regular healthy bowel
* Even though Almonds are rich in the good fats, they should still be eaten in moderation – say 1/3 cup per day.

NEXT WEEK: Tip for the Third Trimester

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