58 min

Ep: 20 Empowered Prenatal Nutrition with Lily Nichols, RD Beyond Birth

    • Health & Fitness

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition.

IN THIS EPISODE

Gaps in the guidelines that expecting moms receive - definitely room for improvement.

Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life.

How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.) 

Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed.

Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration.

Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin.

What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste).

Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms:

Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher.

Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA.

Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. 

43:00 Approaching diet changes - changing how you eat is hard.

Celebrate your small victories each day and don’t expect perfection of yourself.

Lily’s “F the Should” on Postpartum: Expect a lot less from yourself.  

F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do.

Leave us review/rating! This really helps us get out to more listeners.

Find more about Lily Nichols:

Real Food for Pregnancy (Book)

Real Food for Gestational Diabetes (Book)

@lilynicholsrdn

www.lilynicholsrdn.com

FOR MORE FROM LIZ & JENNY

Hosted by: Liz Winters & Jenny Anderson

Find us: Instagram @lizwinterswellness @birdie.in.bend

www.lizwinterswellness.com

bend.birthfit.com

TAGS

Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy


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This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition.

IN THIS EPISODE

Gaps in the guidelines that expecting moms receive - definitely room for improvement.

Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life.

How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.) 

Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed.

Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration.

Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin.

What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste).

Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms:

Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher.

Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA.

Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. 

43:00 Approaching diet changes - changing how you eat is hard.

Celebrate your small victories each day and don’t expect perfection of yourself.

Lily’s “F the Should” on Postpartum: Expect a lot less from yourself.  

F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do.

Leave us review/rating! This really helps us get out to more listeners.

Find more about Lily Nichols:

Real Food for Pregnancy (Book)

Real Food for Gestational Diabetes (Book)

@lilynicholsrdn

www.lilynicholsrdn.com

FOR MORE FROM LIZ & JENNY

Hosted by: Liz Winters & Jenny Anderson

Find us: Instagram @lizwinterswellness @birdie.in.bend

www.lizwinterswellness.com

bend.birthfit.com

TAGS

Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy


---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

58 min

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