{"id":24,"date":"2010-09-16T00:10:48","date_gmt":"2010-09-16T00:10:48","guid":{"rendered":"http:\/\/cmsmidwife.com\/"},"modified":"2023-06-14T19:02:50","modified_gmt":"2023-06-14T19:02:50","slug":"resources","status":"publish","type":"page","link":"https:\/\/cmsmidwife.com\/home\/resources\/","title":{"rendered":"Resources"},"content":{"rendered":"

[vc_section full_width=”stretch_row” content_placement=”middle” el_id=”resources”][vc_row extra_bg_mask=”4″ hide_bg_image_on_tablet=”” hide_bg_image_on_mobile=”” row_delimiter=”” hide_on_desktop=”” hide_on_notebook=”” hide_on_tablet=”” hide_on_mobile=”” hide_on_frontpage=”” content_text_aligment=”center” css=”.vc_custom_1645074342889{background: #000000 url(http:\/\/cmsmidwife.com\/wp-content\/uploads\/2022\/01\/Resources_HDR_MainImage.jpg?id=2087) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column icons_position=”left”][vc_empty_space height=”128″][vc_row_inner][vc_column_inner width=”1\/6″ icons_position=”left”][\/vc_column_inner][vc_column_inner width=”2\/3″ icons_position=”left”][vc_custom_heading text=”Resources” font_container=”tag:h3|font_size:60|text_align:center|color:%23f2e3d6|line_height:1″ use_theme_fonts=”yes” el_class=”paragraph”][vc_column_text scheme=”default” el_class=”subheading”]<\/p>\n

Families have many important choices to make when expecting a new baby. Please browse the links section where you will find our trusted resources. If you have any questions or would like any further information, call us at 405-447-9433. We are more than happy to help.<\/span><\/p>\n

We know making good nutritional decisions is a challenge for all of us. In pregnancy, it becomes vital to feed yourself and your baby with the right foods for proper growth. As women that love to cook, we have put together recipes<\/a><\/span> we use at home that ma<\/span>ke the most of the ingredients you need during your pregnancy.<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/6″ icons_position=”left”][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=”128″][\/vc_column][\/vc_row][\/vc_section][vc_section el_id=”nutritional-guidelines” css=”.vc_custom_1526312530405{margin-top: 80px !important;}”][vc_row][vc_column icons_position=”left”][vc_custom_heading text=”Nutritional Guidelines” font_container=”tag:h2|font_size:45|text_align:left|color:%230d6d84|line_height:1″ use_theme_fonts=”yes” el_class=”paragraph”][vc_tta_accordion active_section=”1″ el_class=”text”][vc_tta_section title=”Proteins:” tab_id=”1526399498562-dc233576-c372″][vc_column_text el_class=”subheading”]Protein:<\/strong>\u00a0We recommend 60-80 grams of protein each day for the average pregnant woman. Some women need more such as those with Gestational Diabetes, Pregnancy Induced Hypertension or Preeclampsia.[\/vc_column_text][vc_column_text el_class=”subheading”]Dairy:<\/strong>\u00a0milk, cheese, cottage cheese, eggs, Greek yogurt<\/p>\n

Meats:<\/strong>\u00a0beef, poultry, pork, buffalo, turkey, lamb, cooked fish<\/p>\n

Seeds and Nuts:<\/strong>\u00a0peanuts, almonds, walnuts, sunflower seeds, cashews, soy nuts<\/p>\n

Legumes:<\/strong>\u00a0pinto beans, kidney beans, garbanzo beans, navy beans, lentils[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Complex Carbohydrates:” tab_id=”1526399498653-612bcf50-872b”][vc_column_text el_class=”subheading”]We recommend that pregnant women eat 200 grams complex carbohydrates daily.<\/p>\n

Whole Grains:<\/strong> Brown rice, wild rice, sprouted rice, millet, old fashioned or steel cut oats, sprouted whole grain bread, whole wheat sourdough bread, quinoa, etc.[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Fruits” tab_id=”1664822744715-b9e376ca-df91″][vc_column_text el_class=”subheading”]Fruits:<\/strong>\u00a0We recommend pregnant women eat 2 servings of fruit daily to obtain vital minerals and vitamins contained within colorful fruits.\u00a0Cherries, strawberries, blackberries, raspberries, blueberries, apricots, grapefruit, kiwi, peach and tangerine.[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Green Leafy Vegetables” tab_id=”1664822735982-f3bdc525-daba”][vc_column_text el_class=”subheading”]Green Leafy Vegetables:<\/strong>\u00a0We encourage two good sized salads per day: dark green leafy lettuce, spinach, kale, Swiss Chard, turnip greens, collard greens, broccoli, etc.[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Vegetables” tab_id=”1664822729734-8228eaaf-312a”][vc_column_text el_class=”subheading”]Vegetables:<\/strong> We recommend pregnant women get a wide variety of vegetables and at least 5 servings per day. Variety in color provides variety in nutrients!<\/p>\n

Red Vegetables:<\/strong>\u00a0tomatoes, red bell peppers
\nYellow \/ Orange vegetables:<\/strong>\u00a0yellow\/orange bell peppers, squash, pumpkin
\nGreen Vegetables:<\/strong>\u00a0broccoli, green beans, celery, asparagus, okra, avocado.[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Fats:” tab_id=”1526399607217-5ba2f101-ad13″][vc_column_text el_class=”subheading”]Fats should make up approximately 30% of your total caloric intake each day.<\/p>\n

We recommend that you use healthy fats such as:<\/strong>\u00a0olive oil, avocado oil, grape seed oil, coconut oil, flaxseed oil, cheese, eggs, nuts, chia seeds, salmon, tuna, flaxseeds, olives, meat, MCT oil[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Sodium:” tab_id=”1526399653964-c07d1815-969e”][vc_column_text el_class=”subheading”]We recommend maintaining healthy sodium levels during pregnancy. Salt food to taste at the table. We recommend mineral-rich salts such as Himalayan salt, Celtic Sea Salt, Real Salt, VegeSalt. Include foods that are abundant in natural sodium such as celery, cucumber, kelp, and dulce (seaweed).[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Water, Water, Water, Water, Water:” tab_id=”1526399717186-6b54e681-bda7″][vc_column_text el_class=”subheading”]Hydration is vitally important to the health of the mother and baby. To determine your water intake for the day, take your weight and divide it by 2. The answer to this equation is the minimum number of ounces of water that you need for hydration. As your baby grows and your weight increases, your minimums will change.[\/vc_column_text][\/vc_tta_section][vc_tta_section title=”Good Food Sources:” tab_id=”1526399967410-53c8db87-69e2″][vc_column_text el_class=”subheading”]Protein:<\/strong>\u00a0Alfalfa spouts (contain 150% more protein than other grains \u2013 one source is Ezekiel Bread), whole grains legumes, nuts, seeds, yogurt, avocados, cheese, eggs, milk, cottage cheese, fish, meats, and poultry.<\/p>\n

Iron:<\/strong>\u00a0Comfrey leaf, raisins, apricots, blackstrap molasses, wheat germ, oats leafy greens, kelp, seeds legumes, eggs, fish, poultry, yellow dock, parsley, dandelions, and nettles.<\/p>\n

Calcium:<\/strong>\u00a0Dark green leafy vegetables, sesame seeds, almonds, sunflower seeds, cheese, yogurt, milk, soybeans, bone meal, watercress, raw beet juice, molasses, whole grains, alfalfa, nettles, eggs, dried fruits, parsley, dried seaweed, and carob powder.<\/p>\n

Vitamin C:<\/strong>\u00a0Rose hips, citrus fruits, dark green leafy vegetables, green\/yellow\/orange\/red bell peppers, cabbage, broccoli, paprika, tomatoes, alfalfa sprouts, cantaloupes, strawberries, and nettles<\/p>\n

Vitamin D:<\/strong>\u00a0Sunshine, egg yolks, bone meal, sunflower seeds, fish oils, tuna, salmon, and nettles.<\/p>\n

Vitamin E:<\/strong>\u00a0Dark green leafy vegetables, wheat germ, eggs, sunflower seeds, nuts, molasses, and sweet potatoes.<\/p>\n

Vitamin B6:<\/strong>\u00a0Green leafy vegetables, wheat germ, nutritional yeast, blackstrap molasses, prunes, nuts, cabbage, bananas, and sunflower seeds.<\/p>\n

Vitamin B12:<\/strong>\u00a0Cheese, milk, Brewer’s yeast, soybeans, wheat germ oil, comfrey, fish, pickles, and spirulina.<\/p>\n

Folic Acid:<\/strong>\u00a0Uncooked dark green leafy vegetables, nutritional yeast, mushrooms, milk, cheese, whole grains, and dates.<\/p>\n

Niacin:<\/strong>\u00a0Legumes, nutritional yeast, milk products, rice bran seeds, whole grain, lean meats, poultry, and fish.<\/p>\n

Riboflavin:<\/strong>\u00a0Leafy greens, mushrooms, brown rice, blackstrap molasses, and nutritional yeast.<\/p>\n

Thiamine:<\/strong>\u00a0Brown rice, nutritional yeast, whole grains, blackstrap molasses, meat, fish and poultry.<\/p>\n

Phosphorus:<\/strong>\u00a0Seeds, legumes, grains, eggs, yellow cheeses, fish meat, tofu, and poultry.<\/p>\n

Iodine:<\/strong>\u00a0Kelp, leafy greens, iodized salt, and sea salt.<\/p>\n

Magnesium:<\/strong>\u00a0Honey, green leafy vegetables, nuts, dried beans, spinach, kelp, bran, alfalfa, sea foods, and whole grains.<\/p>\n

Zinc:<\/strong>\u00a0Soybeans, spinach, sunflower seeds, nutritional yeast, comfrey, whole wheat, oysters, bran, and pumpkin seeds.<\/p>\n

Vitamin K:<\/strong>\u00a0Alfalfa, nettles, kelp, shepherds purse, egg yolk, sunflower oil, cauliflower, kefir, and leafy vegetables.<\/p>\n

This by no means is a complete list, but it\u2019s a good start. Remember, the more foods that you eat raw and fresh, the more nutrition you and your baby will get. There is very little nutrition in overcooked and canned foods.<\/strong>[\/vc_column_text][\/vc_tta_section][\/vc_tta_accordion][\/vc_column][\/vc_row][\/vc_section][vc_section el_id=”protein-guide”][vc_row css=”.vc_custom_1526403543935{padding-top: 30px !important;padding-bottom: 30px !important;}”][vc_column icons_position=”left”][vc_custom_heading text=”Proteins” font_container=”tag:h3|font_size:45|text_align:left|color:%230d6d84|line_height:1″ use_theme_fonts=”yes” el_class=”subheading”][vc_tta_tabs section_title_tag=”h3″ active_section=”1″ el_class=”text”][vc_tta_section title=”Dairy” tab_id=”1526402838352-85f92d9f-dd9a”][vc_row_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Milk:<\/strong>
\nWhole: 1qt \u2013 32 grams
\nSkim: 1qt \u2013 36 grams
\nPowered: 1 cup \u2013 30 grams<\/p>\n

Unsweetened Soy Milk: 1 cup \u2013 8 grams
\nYogurt: skim, 1 cup \u2013 8 grams
\nGreek Yogurt: 1 cup \u2013 15 grams
\nCustard, baked: \u2013 13 grams
\nIce Cream: 1 cup \u2013 6 grams
\nIce Milk: 1 cup \u2013 9 grams[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Cheese:<\/strong>
\nCottage: 1 cup \u2013 34 grams
\nCheddar: \u00bd cup \u2013 14 grams
\nCream: 1\/2 oz \u2013 6 grams
\nRoquefort: 1 oz- 6 grams
\nSwiss: 1 oz \u2013 6 grams[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][vc_tta_section title=”Meats & Eggs” tab_id=”1526402838437-c1869cb8-ae9d”][vc_row_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Eggs: 2 \u2013 12 grams
\nBeef: 3oz \u2013 21 grams
\nSteak: 3oz \u2013 20 grams
\nCorned Beef: 3oz \u2013 22 grams
\nChicken\/broiled: 3oz \u2013 23 grams
\nLamb: 4oz \u2013 24oz
\nPork: 3oz \u2013 18 grams
\nHam: 3oz \u2013 16 grams
\nTurkey: 3\u00bdoz \u2013 27 grams
\nVeal: 3oz \u2013 23 grams
\nKidney\/braised: 3\u00bdoz \u2013 33 grams
\nFrankfurter: 2 \u2013 14 grams[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Seafood:<\/strong>
\nClams\/steamed: 3oz \u2013 12 grams
\nCod\/broiled: 3\u00bdoz \u2013 28 grams
\nCrab meat: 3oz \u2013 14 grams
\nFish Sticks\/breaded: 5 \u2013 19grams
\nFlounder\/baked: 3\u00bdoz \u2013 30 grams
\nHaddock\/fried: 3oz \u2013 16 grams
\nHalibut\/broiled: 3\u00bdoz \u2013 26 grams
\nLobster\/steamed: \u00bd med \u2013 18 grams
\nShrimp\/steamed: 3oz \u2013 23 grams
\nSwordfish\/broiled: 1 steak \u2013 27 grams
\nTuna\/canned: 3 oz \u2013 26 grams
\nSalmon: 4 oz \u2013 24 grams[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][vc_tta_section title=”Veggies” tab_id=”1526402940007-a4e076e6-ff5d”][vc_row_inner][vc_column_inner width=”1\/3″ icons_position=”left”][vc_column_text el_class=”subheading”]Artichoke: 1 \u2013 2 grams
\nAsparagus: 6 spears \u2013 1 gram<\/p>\n

Beans:<\/strong>
\nGreen: 1 cup \u2013 1 gram
\nLima: 1 cup \u2013 8 grams
\nNavy: \u00be cup \u2013 11grams
\nRed Kidney: 1 cup \u2013 15 grams
\nSoybeans: 1 cup \u2013 22 grams
\nPinto: 1 cup \u2013 16 grams[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″ icons_position=”left”][vc_column_text el_class=”subheading”]Beet Greens: 1 cup \u2013 5 grams
\nBroccoli: 1 cup \u2013 1 gram
\nCabbage: 1 cup \u2013 1 gram
\nCarrots: 1 cup- 1 gram
\nCauliflower: 1 cup \u2013 3 grams
\nCelery: 1 cup \u2013 1 gram
\nCorn: 1 ear \u2013 4 grams
\nLentils: 1 cup \u2013 15 grams
\nMushrooms: \u00bd cup \u2013 2 grams
\nPeas: 1 cup \u2013 3 grams
\nSplit peas: \u00bd cup \u2013 8 grams
\nPotatoes: \u00be cup \u2013 4 grams[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″ icons_position=”left”][vc_column_text el_class=”subheading”]Squash:\u00a0<\/strong>
\nSummer: 1 cup \u2013 1 gram
\nWinter: 1 cup \u2013 4 grams<\/p>\n

Tomatoes: 1 cup -2 grams
\nTurnip Greens: 1 cup \u2013 4 grams
\nTurnips: 1 cup \u2013 1 gram
\nFruits: 1 cup \u2013 1-2 grams
\nDates: 1 cup \u2013 4 grams[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][vc_tta_section title=”Grains” tab_id=”1526403028683-ca511f4b-98b9″][vc_row_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Bran Flakes: 1 cup \u2013 3 grams<\/p>\n

Bread:<\/strong>
\nCracked Wheat: 1 slice \u2013 1 gram
\nRye: 1 slice \u2013 2 grams
\nWhole Wheat: 1 slice \u2013 2 grams<\/p>\n

Cornmeal: 1 cup \u2013 9 grams
\nSoy Flour: 1 cup \u2013 5 grams
\nWhole Wheat Flour: 1 cup 12 grams[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Macaroni\/uncooked: 1 cup \u2013 5 grams
\nMacaroni\/ cheese: 1 cup \u2013 18 grams
\nWhole Wheat Spaghetti: 2oz \u2013 7 grams
\nWhole Wheat Penne: 1 cup \u2013 7 grams
\nOatmeal: 1 cup \u2013 14 grams
\nRice\/uncooked: 1 cup \u2013 14 grams
\nBrown Rice: 1 cup \u2013 16 grams
\nWheat germ: 1 cup \u2013 17 grams
\nBarilla Plus Rotini: 2oz \u2013 10 grams
\nQuinoa: 1 cup \u2013 22 grams[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][vc_tta_section title=”Nuts” tab_id=”1526403113267-8ef20864-0fdd”][vc_row_inner][vc_column_inner icons_position=”left”][vc_column_text el_class=”subheading”]Sunflower Seeds: \u00bd cup \u2013 12 grams
\nAlmonds\/Cashews: \u00bd cup \u2013 12 grams
\nPeanuts: 1\/3 cup \u2013 13 grams
\nPeanut Butter: 1\/3 cup \u2013 13 grams
\nSesame Seeds: \u00bd cup \u2013 9 grams
\nWalnuts: \u00bd cup \u2013 7 grams
\nBrewer\u2019s Yeast: \u00bc cup \u2013 13 grams[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_tabs][\/vc_column][\/vc_row][\/vc_section][vc_section full_width=”stretch_row” css=”.vc_custom_1682607917980{padding-top: 0px !important;background-color: #f2e3d6 !important;}” el_class=”text”][vc_row css=”.vc_custom_1526403531709{padding-top: 30px !important;padding-bottom: 30px !important;}”][vc_column icons_position=”left”][vc_row_inner][vc_column_inner icons_position=”left”][vc_custom_heading text=”Sneaky Ways to Increase Protein In Your Diet” font_container=”tag:h3|font_size:45|text_align:left|color:%230d6d84|line_height:1″ use_theme_fonts=”yes” el_class=”subheading”][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Milk Shakes:<\/strong>\u00a0From nonfat dry milk (reconstituted, ice and flavorings), Spirutein Protein Powder<\/span><\/p>\n

Protein Bars and Shakes:<\/strong>\u00a0Make sure they are low in sugar \/ carb.<\/span><\/p>\n

Roasted Soy Nuts:<\/strong>\u00a0Buy at the health food store or make your own by soaking soy beans in water in a refrigerator for 2 nights, changing the water once. Drain and roast in a 300 degree oven on a lightly oiled pan until light brown.<\/span><\/p>\n

Cheese, Cheese Cheese:<\/strong>\u00a0Add grated cheese to eggs, sandwiches, casseroles salads, snacks, whole wheat crackers or celery. Cottage Cheese has the highest protein content with 34 grams per cup.<\/span><\/p>\n

Non-fat dry milk:<\/strong>\u00a0Add to hamburgers, meatballs, meatloaf, casseroles, and breads.<\/span><\/p>\n

Soy Flour:<\/strong>\u00a0Add to bread \u00bc cup when baking.<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″ icons_position=”left”][vc_column_text el_class=”subheading”]Eggs:<\/strong>\u00a0Keep hard boiled eggs in the refrigerator for snacking, breakfast, or salads.<\/span><\/p>\n

Sunflower Seeds\/Walnuts\/Almonds:<\/strong>\u00a0Add to sandwiches and salads \/ natural peanut butter or other nut butters.<\/span><\/p>\n

Wheat Germ:<\/strong>\u00a0Add to baked goods and old fashioned oatmeal.<\/span><\/p>\n

Brewer\u2019s Yeast:<\/strong>\u00a0Increase needed B vitamins too and helps combat fatigue.<\/span><\/p>\n

Combining Vegetable Proteins to make a complete protein:\u00a0<\/strong><\/span>
\nRice + legumes, corn + legumes, wheat + legumes, + wheat + sesame + soybeans, + rice + sesame, + rice + Brewer\u2019s Yeast, beans + corn, vegetables + mushrooms or nuts or sesame seeds.<\/span><\/p>\n

Beans:<\/strong>\u00a0Hummus or Use beans as a side dish or in your salad.<\/span><\/p>\n

Greek Yogurt:<\/strong>\u00a0Use instead of sour cream or milk.<\/span><\/p>\n

Quinoa:<\/strong>\u00a0Use instead of rice.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][\/vc_section][vc_section el_id=”immune-system-support” css=”.vc_custom_1526404030907{padding-top: 0px !important;}”][vc_row css=”.vc_custom_1526403620153{padding-top: 30px !important;padding-bottom: 30px !important;}”][vc_column icons_position=”left” el_class=”text”][vc_custom_heading text=”Year-Round Immune System Support:” font_container=”tag:h2|font_size:45|text_align:left|color:%230d6d84|line_height:1″ use_theme_fonts=”yes” el_class=”subheading”][vc_row_inner][vc_column_inner width=”1\/3″ icons_position=”left”][vc_single_image image=”1094″ img_size=”full” alignment=”center”][\/vc_column_inner][vc_column_inner width=”2\/3″ icons_position=”left”][vc_column_text el_class=”subheading”]<\/p>\n