Supporting You Every Step of the Way Blog Series
PART TWO: Breakfast In Pregnancy
By J. Ingrid Gerberick, R.Ac
WHY BREAKFAST MATTERS
During pregnancy, the body’s nutritional needs increase, as does its sensitivity. Digestion, as we know, can be severely impacted by pregnancy, especially in the first trimester. What and when we eat matters more than ever, but it is often harder to eat consistently. See Part 1 of this blog series to read more about combatting First Trimester symptoms in general, and how food can play a big role in symptom management. In Part 2 of the series, I will be outlining why breakfast is important in pregnancy and offering 2 specific recipes that can greatly impact and hopefully improve digestive symptoms, starting with the first meal of the day.
DIGESTION IN TRADITIONAL CHINESE MEDICINE
Full disclosure, I always advocate for a hearty warm breakfast, whether you are pregnant or not. You will find that almost all TCM practitioners ask about your eating habits in their first intake and will frequently discuss the importance of eating at the optimum digestive time, when the Stomach is at its peak energy between 7am and 9am. In Traditional Chinese Medicine, the Stomach and Spleen are the organs responsible for digestion, which isn’t just breaking down the food we eat, but also transforming it into energy (Qi), and Blood for the body. We liken the digestive system to a pot on a fire. Adding cold or raw foods takes moretime and “fire” to process, often leading to symptoms such bloating, gas, low energy after eating, sugar cravings and loose stools. In a North American context, this seems at odds with the smoothies and yogurt bowls that many of us eat, thinking we are having a healthy breakfast.
DEPENDING ON YOUR CONSTITUTION
For some, depending on their body’s needs, the climate they are in and other specific factors, this may be true, but for many it is too taxing and fails to provide essential elements. One thing I love about TCM is that very few foods are “good” or “bad”, it all depends on your constitution, the time of day and/or year, how you’re combining your foods and, of course, if you’re pregnant.
SETTING YOUR METABOLIC CADENCE FOR THE DAY
Both of the recipes below can be modified for specific tastes but at their base offer one sweet and one savoury option for a full breakfast that has a healthy balance of carbs, protein, fruits or vegetables, as well as excellent micronutrients. If, like many, you find eatin within an hour of waking difficult, try eating a smaller portion to start, and having another round in 1-2 hours. Along with eating early in the day, smaller portions slightly more frequently can be one of the great hacks for bypassing nausea and other digestive discomforts in pregnancy. Eating a warm breakfast at least most mornings, can help set your metabolic cadence for the day.
Protein Oatmeal Makes approx. 2 servings.
Ingredients:
1 cup of rolled oats
2 cups water
2-4 tbs of hemp hearts
1 tbs chia seeds
1/4-1/2 cup of egg whites (experiment to find your taste and texture preference)
Spices (cinnamon, cardamom, ginger whatever you like),
pinch of salt
Fruit : Dried fruit such as dates, goji berries, cherries, raisins or jujube dates, frozen or fresh
fruit berries or fresh non-tropical fruit like apples, pears)
Cooking instructions:
Add oats, hemp hearts, chia seeds, spices, salt and water to a pot. Once it boils, add fruit and
lower heat. Stir frequently. When oats appear fully cooked and porridge is thick in consistency,
add egg whites. Cook for 2 more minutes, stirring frequently. Can be eaten immediately, or
reheated later.
Savoury Rice Bowl Makes approx. 2 servings.
Ingredients:
1 cup cooked rice (whatever type you prefer is fine except parboiled)
1 small to medium sized zucchini (grated)
1 tbs sesame oil
bragg liquid aminos/tamari/soy sauce to preferred taste level
½ cup cooked edamame (shelled)
½ cup cooked chickpeas
Toppings:
2 boiled or pan fried eggs
1 avocado
¼ cup kimchi (optional)
1 tsp-1 tbs sesame seeds (optional)
Cooking Instructions:
Warm sesame oil on low-medium heat in frying pan. Add grated zucchini, saute until slightly
brown and roughly half the original volume. Add cooked rice and a little water, stirring freq.
Add braggs/tamari/soy sauce to taste. When zucchini and rice are well combined, and before
rice begins to stick to pan, add edamame and chickpeas. Remove from heat. Put rice mixture
in bowls, add toppings and serve.
If you would like to learn more, or book an appointment with me, find the link below.