My Second and Third Trimester Tips for a healthy pregnancy and strong mind.
Second and Third Trimester Tips
This is the third article in the “Creating a Super Baby” Series
My diet was pretty normal
- Greens and veggies at every meal- cauliflower, broccoli, kale, zucchini, leafy greens, etc.
- Organic grass fed meats: deer, beef, buffalo, lamb,
- Organic Poultry: chicken, turkey
- Fruits: apples, pears, lemon, grapefruit, berries, all kinds – the summer had me craving it like crazy!
- Starchy veggies: sweet potatoes, plantains, squash
- Soaked grains: quinoa, millet
- Pasture raised eggs
- Wils caught fish: Salmon and sardines
- For desserts: I was loving my banana coconut fudge for dessert- packed with healthy fat, protein, and complex carbs- definitely helped me sleep! I also was loving my blender coconut milk ice cream and raw brownie bites!
- Cravings? Condiments! haha Anything mustard, hot sauce, and mayo on everything! Good thing I use a very high quality, healthy mayo loaded with healing fats for mama and baby!
Check out my guide to buying animal products!
Superfoods For Second and Third Trimester
My Second and Third Trimester Tips for food are great even if you are not even pregnant!
In the second trimester, blood volume is doubling, the baby is growing skin and bones, lungs and nervous system start to mature. The nutrients that are especially important during this time are:
Protein: The human building block for arteries, veins, skin, hair, and our hearts, brains, livers, kidneys, and lungs are made of tissue made up of proteins. Proteins=building the babies body.
- Aim to eat 70 grams a day to support you and your developing baby.
Collagen: Collagen is the main protein in your hair, skin, and nails. Collagen is important because it thickens the intestinal lining so we can fight off invaders, absorb more nutrients, and synthesize protein better (which means more energy and brain power). This is very important as your baby is forming skin and bones!
- Get collagen from bone broth
- Add collagen powder to smoothies, soups, or even water!
Fat: Hormones and brain are made from fat. The type of fat you eat determines what type of fat you and your baby’s cells will be made out of. Eating inflammatory vegetable, soy, and canola oil is the worst (most processed foods and restaurants serve these). Eating plenty of healthy fat will ensure healthy brain function, weight, and energy for you and your baby.
- See Healthy Fats list above
Magnesium: Magnesium helps build and repair your body’s tissues. Magnesium deficiencies contribute to poor fetal growth and preeclampsia. Magnesium will calm your nervous system and balance hormonal fluctuations.
- It is hard to get enough magnesium through food. Take a bath or have a foot soak with magnesium oil for the best absorption.
- Eat dark chocolate;), avocados, and dark leafy greens to boost your levels.
Vitamin C: Vitamin C is essential for collagen production- which is important not only for growing baby, but to support your growing body as well! Vitamin C helps strengthen the membranes of the amniotic sac that hold the baby and protects the baby from toxins and free radicals.
- I like supplements with Vitamin C in liposomal form.
- Eat foods like strawberries, peppers, and dark leafy greens to boost your levels!
- a therapeutic professional grade fish oil – for brain development and mental stability of mother
- butter oil – for healthy bones, skin, and organs for mom and baby
- prenatal- either a whole foods form or professional therapeutic grade activated one (I did both) I like Thorne Basic Prenatal or Innate Response Formulas
- vit D3
- probiotic liquids and pills –
- vit c – I like pure synergy or liposomal vitamin c from Seeking Health
- greens powers
- magnesium – I like Ancient Minerals magnesium oil, Calm magnesium drink, or liquid minerals
- Herbal tea: Red raspberry leaf every day!
- Collagen: for healthy skin, hair, and hormones!
My exercise was pretty much the same as pre-pregnancy. Minus (HIIT) high-intensity stuff and heavy weights.
- Weights 2-3 times a week
- Body weight intervals 1-2 times a week
- Core work and yoga/pilates 2 times a week
- Walking 30-60 minutes every day
- Stretching and hip circles every day
- Rebounding throughout the day
- Hikes whenever possible
My energy felt normal! There were days I definitely had less energy than others, but I just listened to my body and did what I felt was right!
I felt great emotionally. I followed a hormone balancing diet and mood-boosting diet so I do not feel like I had major mood swings or shifts. Feeling the baby kick is one of the most magical things I have ever experienced!
I felt more emotional in my third trimester- I think because of the anticipation + how much I wanted to get done.
Mind Power and Focus
I feel truly blessed to not have many of the common pregnancy symptoms like heartburn, back pain, or sleep problems. I think the most important thing I have been doing during this entire pregnancy is constantly shifting and controlling my thoughts/focus. With my studies in neurobiology and quantum physics, I know that my mind changes my brain, and my brain changes my body. Because of this, each morning, the first thing I do is visualize how I do want to look, how I do want to feel, and how I do want my birth to go.
Anytime I would have anxiety about the future or not feel so hot being pregnant- I would quickly sit down, visualize, generate the powerful emotion of gratitude, and focus on what I do want to happen and how I do want to feel. This put me into a parasympathetic (healing) state.
I believe diet and exercise or incredibly important- but I think actively controlling your mind- and taking INTENTIONAL time each day to generate thoughts is the most powerful aspect of a healthy pregnancy.
If there has been anything I have learned during this journey- it is that my thoughts matter. My emotions matter. The words I speak matter. They create. They change my reality. They provide my experience of the world. Not speaking or thinking anything negative about pregnancy and birth has been life changing and provided such a joyful experience. However, this was not easy. . . have you noticed how many people love to talk about what is wrong, or hard, or what they are worried about happening? It was hard for me too simply because this is how we have been conditioned to connect with people.
Key point: If you think something is going to be hard- it will. If you think something is going to be painful- it will. If you think you have to struggle with ‘common pregnancy issues’ because that is just a part of being pregnant- you will. This is because your brain will literally search your reality and provide you evidence for all of the reasons your way of thinking is correct. We can set the filter of how our brain perceives reality.
Great news is, the opposite is also true!
I will keep you all posted on my postpartum journey soon!
What were your favorite tips to stay happy and healthy during pregnancy?