Raw Foods & Pregnancy: Avoiding deficiencies

Sitting in the pastel colored office of “Dr. G” waiting for my first prenatal exam I had a gut feeling I was in the wrong place. “Dr. G” is a MD/ OB who shutters at the mere whisper of words like natural birth, home delivery, water birth, midwifery, etc. I didn’t even mention to her my diet choices of high raw for fear of a colorful debate. After three what appeared to be a waste of insurance money-visits to her un-supportive to my personal needs- office I made the decision to go elsewhere. Due to my insurance plan’s coverage I was unable to have the privilege of a home for the awaited November birth. To our relief we had the option of The Sutter Birthing Center where they are fully staffed with licensed Midwives, and actively initiate more natural birthing methods with water tubes, specialty beds, stools and ropes. Even though they do offer C-section surgeries, epidurals and emergency surgeries, I felt well supported. The Center is free of noisy intercoms, white walls and the token lame cafeteria. Sutter offers private plush rooms that look more like luxury hotel rooms with large jet tubs, shady balconies and stereo systems for your plug in Ipod music for the mood. I exhaled in relief. This was a beautiful option to our original Home Birth dream.
Visits with my new OB/ Midwife Dr.”A” & her partner “T”, were routine so I am told. I tried not to get offended when they asked me to take a gestational diabetes test and other blood work to insure I was healthy. One month prior to this visit I had some tests done back at “Dr G’s” that showed my blood was dynamic and I was clean as a whistle. G’s office was surprised by my results given the fact they knew I didn’t eat meat. This was a strange and dangerous concept to them. After getting my test results from the diabetes screening, Dr A’s partner had a different opinion. She said I was borderline anemic and that I needed to get on supplementation right away and even suggested I eat meat to make up the difference. I declined her offer to write me a prescription for something generic from the standard pharmacy and polity asked what other optioned I had.
“You’re a vegetarian right?” She prodded while listening to the baby’s heart beat through a monitor.
I hesitated for a moment keeping in mind I didn’t want her to be alarmed I was eating primarily fruits and vegetables.
“Yes…yes I am.”
She looked a bit disappointed “Where do you get your iron?”
“All leafy greens have iron!” I answered “couldn’t I drink a few fresh green juices a day to get enough?”
“Where is the scientific proof that will work?” she asked adjusting her glasses and grinning as if I had said something completely outlandish.
Her response was disappointing to me. At that moment I knew once again that my inner voice and intuition was right on track with my dietary choices. According to these test results what made me borderline anemic and how could I remedy the situation in a realist manner and still follow a cleaner diet for my baby?
In closing to my visit, “T” mentioned to me her experience with vegetarian mothers and that most of them were very unhealthy. She went on to say “They don’t eat meat but they eat chips, breads, cakes and doughnuts.” I understood where she was coming from. She was placing me in a category of her experiences of the standard junk food vegetarians and the poor unbalanced choices they make especially during pregnancy. I assured her I eat lots of leafy salads, fresh fruits and super foods along with my New Chapter prenatal vitamins.
I found out most if not all women who are pregnant experience iron deficiencies, so I was not out of the ordinary. This is because when a woman becomes pregnant, her blood volume increases to help support the growth of a new being! Since iron is needed for the production of hemoglobin (an oxygen carrying protein in red blood cells), if pregnant women don't have enough iron it leads to anemia. It is suggested you need about 30-60 mg of elemental iron during pregnancy a day.
Symptoms of anemia are fatigue, weakness, irritability, short of breath and fainting spells. There's some research that shows babies of anemic mothers are at a higher risk for prematurity as well as risks for the mother during labor.
Most doctors and magazines will advise mothers to eat more meat to make up for the need of more iron. If you are like me, and prefer to go vegetarian or the high raw route here are ways to get balanced and be sure there is no need to be freaked out about not getting enough iron.

Bread is Dead: Like “T” mentioned, most vegetarian proudly drop the meat, yet pick up the bread, and refined processed foods to feel full and get the recommended whole grains in. This is a very common slippery slope. Drop the meat, but pick up on loads of fresh or lightly steamed vegetables, fresh fruits and maybe a little steamed quinoa. Quinoa is a great clean food that is a complete protein as well as light on the digestion. Breads today do not offer anything but a clogged colon and pasty completion.

Eat more fruits and Veggies!: Dried fruits such as apricots are great sources of iron, and they're easy to snack on. Be sure to only eat a handful so you stay hydrated and keep the bowels “flowing”. Large amounts of dry fruit can not only hurt your teeth, but be very dehydrating especially during pregnancy.
Other good sources of iron include spinach, pumpkin, collards, kale and turnip greens. Beans such as green peas, sprouted lentils and chick-peas are also good sources of iron. Now I am going to offer the same advice that was given to me by another raw mother just recently. During her pregnancy she went to a local organic farmer and purchased eggs. She blended one in her nut milk everyday and that seem to work for her. I was squeamish and a bit judgmental at first, yet now I understand and respect that if having an organic, truly range-free egg a day keeps momma’s iron and other nutritional needs up, I am supportive of that. Eggs are a complete food, so it is up to the individual where they stand with eating eggs.
Most fruits and vegetables have nonheme iron, which is why “T” wasn’t a big fan. These foods are a little harder for the body absorb so it's very important that you take these iron-rich foods with iron helpers such as Vitamin C so your body absorbs the iron rather than flushing it away.
My secret iron boost is spirulina. I try to do at least 3 tsp a day on salads, in smoothies or stirred into fresh juices.

Eating food high in Folic acid is key as well to prevent anemia and insure your baby is free from potential birth defects. For a folic acid boost, enjoy foods like fresh organic peanut butter on celery, asparagus, collards wraps, sprouted almonds (pate’), ripe peaches, oranges, bananas, marinated broccoli, and wild mushrooms such as shiitake.

Increase the “C”: It's not enough to just increase the amount of iron you eat; you also need vitamins that will help you absorb the iron. Vitamin C is a great "helper" in iron absorption. Try drinking a glass of fresh, non pasteurized orange juice or using OJ as a base in your smoothies as you eat foods high in iron. If you can't stomach that due to morning sickness, add a side of brightly colored vegetables such tomatoes or bell peppers to your meal.Steer clear: You can be eating all the right foods, however known that there are foods that can decrease your absorption shouldn't be taken with iron-rich foods. Calcium and caffeine both decrease the absorption of iron. To best insure you are absorbing iron properly, avoid food items such as caffeinated teas, all animal milks, soy protein, and coffee to name a few. While you shouldn't cut calcium out of your diet, a better solution is to enjoy calcium rich foods between your meals so that your body can fully absorb the iron. See nut milk recipe below.
Fresh Live Foods rich in calcium such as sesame or sunflower milk, parsley, fresh figs, dandelion greens are among the many choices you can feast on. There is no need to be fanatical, just be aware of what foods and in what combinations you are eating to best serve you and your little one.

Over the past six months I have become more and more comfortable with my natural ability to use my best judgment when it comes to my nutritional needs during pregnancy. Deciding to take a truly more unconventional-natural route with fresh live foods especially during pregnancy takes great care and knowledge. Educating yourself on your food choices and being prepared for the occasional skeptical doctor is important. I found that it is easier not to argue or try to battle the “system” and the opinions of the average doctor, rather take full responsibility and go for it! The doctors have a reason to be concerned because most mother-to-be vegetarian that stroll into their office are not balanced and it stuffs the rest of “us” into an uneducated/junk food vegetarian category.
Needing scientific proof that fresh fruits and vegetables have what it takes to feed my body right during my pregnancy is not my concern. I have all the proof I need when what happens when you do not consume fresh foods as a lifestyle choice and that happen to suffer from bloating, pale skin, weight gain, diseases, deficiencies and other lack of health foods related issues. These issues can easily be taken care of through a high mineral rich diet, adequate rest, proper hydration and of course belief. Making sure your pregnancy is a healthy one is not simply a matter of consuming the commonly recommended diet of 2500 calories, tons of meat for iron and so on. A pregnant woman’s daily calories need to be of high quality and nutrient dense from whole natural and plant based foods. Your must source your nutritional needs from a large variety of fresh foods.
If you are a woman who hopes to have a healthy child someday or as an expecting mother, stand strong in your decision to take great care of your health and diet choices during your pregnancy. No need for fanaticism or fit into a hardcore “ideal”, simply use common sense when choosing foods for fuel and building blocks. It is every woman’s responsibility to tap into her primal instincts and feel confident in her decision to thrive on primarily fresh, live foods which will give her baby the greatest gift!

Melissa Mango
MelissaMangosGreenCuisine.blogspot.com
Kitchen Tips: For a nutritious, energizing and clean breakfast, I personally recommend making a huge green smoothie that includes the following:
1.) A base such as nut milk, water, or Orange juice
2.) Fresh, ripe and seasonal fruits such as peaches, berries, mangos, pears.
3.) 1 tsp spirulina
4.) 1 leaf of kale, collard, rainbow chard or big handful of wild lambs quarters.
5.) If you need it to be sweeter, try using bananas, mangos or a few drops of stevia or a touch of raw honey
This smoothie below is packed full of iron, contains vitamin C for smooth absorption as well as mega protein fit for your baby.
Have at least one glass of fresh sesame milk (the highest source of live food calcium) with vanilla, cinnamon and sweetened with stevia or honey 2-3 hrs after breakfast, an hour before a meal or whenever you need a snack.

Perfect smoothie Recipe
Mango kisses Serves 2
1 c mango
1 large banana
1 orange peeled, seeded
1 c lambs quarter greens
Or 2 handfuls of kale
Blend well, enjoy!