Wednesday, March 19, 2008

Coping with Nausea

The first trimester is a good time to experiment with different taste and texture sensations. Giving in to cravings immediately may prevent or alleviate nausea. Some of these suggestions for preventing queasiness may work for you.
_ Keep appealing foods by your bed (crackers, matzo, almonds, hard candy such as lemon drops, pretzels, or apple juice or carbonated fruit drinks in an ice bucket), and eat or drink some of it before rising.
_ Don't drink citrus juice first thing in the morning.
_ Have a snack before going to sleep. This will help keep nausea at bay during the night.
_ Eat lots of small meals.
_ Alternate liquid snacks and solid snacks.
_ Eat foods with a high liquid content, such as watermelon.
_ Avoid greasy, rich foods; they're more difficult to digest.
_ Never leave the house without food.
_ Avoid sources of odors, such as refrigerators, trash cans, dirty diapers, pet products and boxes, gas stations, public restrooms, and coffeepots. Have somebody else open the refrigerator door and dispose of the trash whenever possible, and enlist someone else to change diapers.
_ Ask your partner, a friend, or a relative to prepare food or bring home takeout meals.
_ Use air-conditioning; heat and humidity exacerbate nausea.
_ Rely on warm clothes and keep the use of artificial heaters to a minimum; these accelerate fluid loss.
_ Avoid poor-quality computer screens and videos, which can cause nausea-producing dizziness.
_ Keep lemons on hand to smell; their scent has proved useful as an antidote to nausea-provoking odors. Rinsing your mouth with fresh lemon juice and water also may alleviate symptoms.
_ Experiment with Sea Bands (wristbands for seasickness, sold in pharmacies), acupressure, and hypnosis.
_ Get up slowly.


High-Protein Muffins
Makes 12 muffins

ADVANCE PREPARATION
These will keep in a cool place for 5 days and freeze well.

KEY NUTRIENTS
Protein
Vitamin B6
Folacin
Niacin
Riboflavin
Thiamin
Copper
Iron
Magnesium
Manganese
Phosphorus

These are power-packed muffins, with a high-protein grain (rye or barley flakes), whole wheat flour, and yogurt and eggs. You can make them sweeter if you wish; just add another tablespoon or two of sugar or honey.

2 large eggs
1 cup plain yogurt
1/2 cup milk
1/4 cup canola oil
1–2 tablespoons mild-flavored honey (such as clover), to taste
2 tablespoons nonfat dry milk
1 cup stone-ground whole wheat flour
1/3 cup unbleached or all-purpose flour
1/3 cup soy flour or rye flour
1/3 cup stone-ground cornmeal
3 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon salt
2/3 cup dried cherries or cranberries
1/3 cup barley flakes or rye flakes

1. Preheat the oven to 375ºF. Oil or spray a 12-cup muffin tin.
2.In a large bowl, beat together the eggs, yogurt, milk, oil, honey, and nonfat dry milk.
3. In a medium bowl, sift together the flours, cornmeal, sugar, baking powder, and salt. Stir into the wet ingredients with just a few strokes. Fold in the dried cherries or cranberries and barley or rye flakes.
4.Spoon the batter into the muffin cups, filling each about two-thirds full. Bake for 25 minutes, or until the tops brown and a toothpick inserted in the center of a muffin comes out clean. Let cool in the tin for 15 minutes, then remove from the tin and cool on a rack.
5. Serve cooled. Store in a cool place in plastic bags. If freezing, transfer the muffins to zipper-lock freezer bags. Thaw in the microwave or toaster oven before serving.

Copyright © 2002 by Martha Rose Shulman and Jane L. Davis, M.D.
Reprinted by permission of Houghton Mifflin Company.

Excerpted from

Every Woman's Guide to Eating During Pregnancy

by Martha Rose Shulman
Buy this book at Barnes & Noble

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