Vegan MoFo: Protein While Pregnant

My first prenatal appointment, I broached the subject of food with my provider. She cut me off immediately, before I could  mention anything about veganism, and said "Eat everything in sight! That's what I did." And that was the end of the conversation.

Needless to say, my knowledge of pregnancy nutrition, especially plant-based pregnancy nutrition, was got through my own research online and with books. One of my first and long-lasting concerns has been getting adequate protein. Normally, as a vegan, I am certain that I get enough protein, but I have read that during pregnancy one should ingest 80 grams a day. Unfortunately, there is no protein pill to take just in case you aren't getting enough, and it does not stay in your body, so it is important to ensure you are getting enough every day (pregnant or not!)


Here is my advice for getting enough protein while a pregnant vegan, just based on my experiences.


1. Try tracking your protein intake for a day or two to see where you stand. When I first found out I was pregnant, I typed everything I ate into livestrong.com just to check where my calories fell. You can manually add nutrients or find many foods pre-loaded and the page will show your protein in grams and how much of your diet is protein. I would not recommend doing this every day because at least for me it would be more stressful than beneficial.


2. Don't worry! If you eat a healthy balanced diet you are likely getting enough protein. Consciously make a few protein-heavy food choices every day, but do not obsess over it. Every little gram adds up- two from a granola bar here, one from almond milk there. For me, I got all the reassurance that I needed at our 20 week anatomy sonogram. I learned that Baby Squiggles is growing directly on target so I am definitely getting all the protein that we both need.


3. Protein Powder
I start every morning with a smoothie that is chocked full of nutrients, including protein from powder and nut or seed butter. I have experimented with a few powders- there a tons of varieties such as brown rice, pea, sprouts, just avoid whey!- but my favorite is hemp protein powder. One serving is four tablespoons and equates to 13 grams. Starting this way ensures that no matter how else my eating goes that day, I have a good base of protein (and potassium, leafy greens, and so on).

Previous Post on Raw Protein Powder
Preview Post on Morning Smoothies: Pregnancy-Safe, How-To, Recipe 


4. Nuts and Seeds
Nom these up! Almonds or sunflower seeds make great snacks for protein as well as healthy fat. I like to spread almond or sunflower seed butter on bagels or bananas if I feel like I've had a low-protein day.


5. Grain + Legume = Complete Protein
This is what I always had heard, because they together provide the necessary amino acids. However, lately I have been reading that it is not necessary to pair them up. As long as you are eating a good variety of each, you are more than likely getting the protein you need. You can find this combination, however, in so many kinds of food! Mexican beans and rice! Curried lentils with rice! And I have recently started using beans as snacks, as roasted chickpeas. Mmmm.


6. EVERY plant contains protein. If you are eating vegetables and fruits, you are ingesting protein! So don't worry, my pregnant vegan friend! Eat a wide variety of all plants and you will put into your body what you and your growing baby need. 

Updated Morning Smoothie Recipe- Safe for Pregnancy

Adjustments to Smoothie Ingredients

*Original ingredients in black.

*Changes in purple.

*Original smoothie recipe posted here.

• Half of a banana
• 1/2 c. non-animal milk (I've used hemp, almond, soy, rice, and coconut water)
• 1-2 tbsp. flax oil
• Not anymore
• 1 tbsp. raw maca powder
• Not anymore (this may be unsafe for pregnancy) 
• 1 tbsp. raw cacao powder
• Not anymore. Instead, I use a squirt of Santa Cruz's organic vegan chocolate sauce. This doubles as a sweetener, which comes from invert sugar. 
• 2 tbsp. protein powder (This is half a serving. I use Hemp.)
• Why did I ever use half a serving?! I am using 4 tablespoons, the full serving, now. 
• 1 tbsp. agave
• Not anymore! (Could cause contractions) I have used a few drops of stevia or just the Santa Cruz chocolate sauce. 
• 1/2 tbsp. coconut oil
• I have stopped using any coconut oil. I decided I want to get those calories from elsewhere in my diet. 
• 1 tbsp. nut butter (sunflower, almond, whatever)
• Sometimes 2 tbsp. if I feel I need a protein boost.
• Bunch of greens! (Kale, spinach)
• When kale is out of season, I can only buy it in these big bags that go bad before I can use it all. So, when kale is out of season, I stick to organic baby spinach in those little containers. 
• At least three ice cubes. I use seven, thick like a milkshake.
• I have been using 6 ice cubes for a while now
• Optional: ground flax, Spirulina
• I usually put in 1/4 teaspoon of Spirulina, no ground flax

Sweeteners During Pregnancy

Fortunately, I have not had a big sweet tooth during my pregnancy. I haven't even craved chocolate! Still, I make the occasional baked good and use a sweetener every morning in my smoothie. Here is some info on your options which every pregnancy person must consider. (There is also a chapter on this subject in Skinny Bitch Bun in the Oven)

Honey
A full vegan will already be avoiding this. Pregnancy adds additional considerations because honey is a raw product and could contain bacteria harmful to a fetus. (Same thing with cheese and some other foods which need to be highly pasteurized for safety). 


Agave
This had been my go-to sweetener for my morning smoothie but ALAS, must be avoided during pregnancy. Agave is made from the same cactus from which we get tequila and could cause contractions* so it's a big no-no. However, once I am to term and it is safe for me to go into labor I might have some. At the moment, I could go for some vegan ice cream but every brand I've found uses agave as a sweetener. Drat!

*A lot of these claims I have read might not be supported by a lot of research. More often than not, these ingredients have just not been tested enough to say their effect on pregnancies one way or the other. For me, if there is any risk or chance of risk, I avoid it. 

Stevia 
Stevia is an intense sweetener that comes in a few forms. You can buy it as leaves or processed in a powder or liquid. Only a few drops provide a lot of sweetness! I tried this when I found out I am pregnant and nixed the agave, but can find no research on its effect on pregnancy, so I have discontinued use. I might come back to it when I am not pregnant. 












Evaporated Cane Juice

I buy this in bulk. It has a slightly brown color because it isn't whitened. 

Maple Syrup 

Unfortunately, this is an expensive sweetener. Be careful if buying this from the store that it is 100% maple syrup, NOT corn syrup!

Santa Cruz 

Here is what I use in smoothies now in place of a sweetener and cacao.  This stuff in amazing! It's like vegan organic Hershey's syrup and I find it in the big box grocery store. The sweetener is invert sugar and there are only four ingredients (sweet!) Using this makes my smoothie seem like a milkshake and makes me happy when I can't have other summer frozen treats!












Other Safe, Yummy Bets:

• Sweeteners labeled "low glycemic index" are a plus!
• Sugar from veggies: peas, brown rice, beets
• I have not tried this, but folks use fruit sugar by reducing into a syrup
• You can find vegan powdered/confectioner's sugar, brown sugar, and so on
• Blackstrap Molasses- added bonus of iron! 

No-Nos:

• High Fructose Corn Syrup- you know better!
• Bleached or chlorinated granulated white sugar (probably also processed with bone char)
• Anything that does not come from a plant. If it was made in a factory from manufactured chemicals, it is bad news. Truvia, splenda, sweet n low, aspartame, and so on. Highly processed and possibly carcinogenic. Give your baby the good stuff!

Another note on sugar:

Don't overdo it. Insulin spikes are no good for baby and pregnant women are susceptible to gestational diabetes which is extremely dangerous for mama and baby. Limit yourself and try to get your sweet fix from fruit, juice, juice popsickles!

Add your own sweeteners in the comments!

Product Review: Garden of Life Raw Protein

In my past few smoothies, I have used Raw Protein instead of my usual hemp protein. I purchased at Whole Foods. 

Raw protein is made from the sprouts of a variety of grains, beans, and vegetables. 

It packs a lot for the punch! Tons of vitamins and probiotics as well as the protein. I feel the same amazing energy after my smoothie with Raw Protein as I did with hemp protein, though there could be other benefits I just do not realize. 

The thing that I do not like about Raw Protein powder is the taste. It has a very malty, chalky flavor that does not agree with me. Because of that, I will finish what I have but not purchase again. I do hope that you will give it a try! I am going back to hemp. 

Is there another vegan protein powder I should try? 

Morning Smoothie- Recipe

I don't really have a name for this smoothie. Raw green power smoothie? I cannot overstate how much lasting ENERGY this smoothie gives me. I don't usually get to eat for my 9 hrs of unpaid labor (aka student teaching) except sometimes an apple, but I keep going. Even when I get little or no sleep, this smoothie perks me up. I do not drink coffee, tea, or soda.

This is based on my cousin Sophie's recipe for a post-natal mommy smoothie. Sophie is a certified raw chef and yoga instructor who runs a company dedicated to raw cleanses, cooking classes, and holistic health. Check out her webpage, especially if you are in the LA area. She is an amazing person who did yoga and running right up to and just after she gave birth.

Ingredients

• Half of a banana
• 1/2 c. non-animal milk (I've used hemp, almond, soy, and coconut water)
• 1-2 tbsp. flax oil
• 1 tbsp. raw maca powder
• 1 tbsp. raw cacao powder
• 2 tbsp. protein powder (This is half a serving. I use Hemp.)
• 1 tbsp. agave
• 1/2 tbsp. coconut oil
• 1 tbsp. nut butter (sunflower, almond, whatever)
• Bunch of greens! (Kale, spinach)
• At least three ice cubes. I use seven, thick like a milkshake.
• Optional: ground flax, Spirulina

1. Add your non-animal milk to a blender.

Get the unsweetened. I hope to try 'homemaking' almond milk soon.

2. Add your 1/2 a banana.

3. Add 4 tablespoons of dry ingredient mix.

. mIn the back, you see Tempt Hemp Protein Powder, Cacao Powder, and white Maca Powder. I  just bought some Raw Protein Powder I plan to try soon.

4. Add nut butter, agave, coconut oil, and flax oil.

 

I will do another post about agave because it is controversial for multiple reasons. So is coconut oil. I haven't heard many complaints about almond butter, but for some reason this brand includes palm oil which I am not ok with.

5. Add ice cubes.

Our blender is a Hamilton-Beach Wave Action 12 speed. 

6. Pile greens on top. They will prevent the other ingredients from popping up on the top and sides.

Kale is incredible! The first time I used this green instead of spinach
I thought "hmm this is a little bitter" but I quickly got used to it.
You can always had more agave if needed.

7. Blend! You may even have a 'smoothie' setting. Go until ice cubes are broken up. Should take about a minute.

8. Pour in a cup and sip away. May need to scrap down sides.


Rationale


I drink this smoothie every morning along with a glass of water. I get a lot of my daily nutrients, including Omega 3s and calcium, as well as the majority of my calories, around 850 according to livestrong.com. Anecdotally, I have always heard that breakfast should be your biggest meal. No matter what happens later in  the day and what I end up eating, I am certain I got in my body all the good stuff in the smoothie. If I don't get greens like I should in the evening, at least I've already eaten a handful of kale. Normally, this is my attitude with morning exercise as well, but my needing the leave for work at 6:30 a.m. is precluding that. Oy.

Let me know your smoothie success stories! I will definitely be switching up this recipe once fruits come into season.

Morning Smoothie- How To

A lot of blegan voggers have done smoothie posts lately- and why not?! Spring time is an amazing time for eating smoothies! I am going to do a few posts on a smoothie I have been eating throughout winter.

Since January, I eat a smoothie every  morning for breakfast. The next post will be a recipe. I eat it for dinner occasionally as well.

When I first started doing breakfast smoothies, I realized I had to make the whole process more timely. It takes SO much more time to make a smoothie than to grab a granola bar or piece of fruit or bowl of cereal. Here are some of the things I did to save time:

1) Have your fruit ready to go. Most smoothies include some type of fruit. I use bananas in mind as a type of binder. In summer, I'll use more fruit as it becomes available.
Prepare your fruit ahead of time 
I peel bananas when ripe, cut them in half, and store them in the freezer. Other fruits can be cleaned and prepared and frozen for easy access.

2) Measure out and mix dry ingredients ahead of time
I use a pyrex container and stir together the dry ingredients for 10 days. Just remember the proportion of each so you know how many tablespoons to use. That way, you can store the dry ingredient containers out of the way.

3) Slack on the cleaning 
Hopefully this does not seem gross. Every day, I rinse the blender, tablespoon, spatula, and glass with water. I only fully clean them with soap and taking apart the blender once a week. That might not be ok with everyone, but it's fine by me and saves a lot of time.

Remember to unplug the blender when you are done or it will use phantom electricity. Also, I turn the ice maker on in the freezer once a week and it provides enough for a week of smoothies.

Hope this helps!

One of my first raw smoothies. This one is not green.