• Kendra

Pregnancy Weight Gain and Chicken Salad - Light

Updated: Aug 17

This pregnancy has been a rough ride so far. If you follow any of my social media, I've posted numerous times about 1st trimester nausea/vomiting and extreme exhaustion. In reality, I'm lucky! While it was super uncomfortable, inconvenient and tiring, It was in the beginning of the COVID shut down and I had the ability to stay at home in my own misery. I know many women that have had way harder pregnancies than I am. Most women will say there is a part of pregnancy, where no matter how rough it gets, we're still making a sweet little baby and endure the yucky stuff with no problems. I would puke and move right along, maybe right to the couch, but move in general, lol. Anyways, much like my first pregnancy, I've gained a good amount of weight at the beginning. Im 20 weeks and heading on 20 lbs. If you have regular nutrition habits, meal frequency, gluten free, vegan, etc., pregnancy can throw a rock at you, hard! My 5 meals/day, macros and vegan/gluten free lifestyle went to Roosters boneless wings, chips and not eating at all. That doesn't work out really well if you've been through it! While 1st trimester is well over, I'm slowly getting on track, am able to work out and the clothes that didn't fit then, are starting to fit now, even with my bump.


One thing I did notice that has been a huge difference, I've developed a sensitivity to many foods. Notably, Baby Willy does NOT like broccoli, onions and gluten! This is annoying to me because I've never had food sensitivities that impacted digestion, even during my first pregnancy. With that being said, when I did switch to a vegan lifestyle last year I felt 10x better and did notice lower inflammation and less water retention, mainly due to a whole foods diet. I’m certain this rapid switch at six weeks pregnant from vegan to…nausea, vomiting and eating what and when I could, threw my system for a nasty loop. One option I looked into was a food sensitivity lab at LifeTime (96 food markers). While this is a genius Idea, I haven't spent the money yet because this isn't the best time for an elimination diet nor do I think its practical right now, when, most likely, my 'issues' will be solved in 4.5 months. What I am trying to do, is cook any meat/poultry I eat at home and limit gluten and processed foods. Gluten, while temporary, seems to puff me right up like a blow fish, or 3 blowfish! For the first time in my life, at 33, I am taking a probiotic daily and digestive enzymes with every carb meal to help manage the discomfort. I don't take this as a bad thing, but I do look forward for to my regular meal schedule and whole foods diet. And let's be honest, the reason this meal had to be lighter on the carbs is because I needed guacamole chips with my boats! My husband is impressed, and disturbed, with my abilities to finish a bag of kettle chips, tubs of cottage cheese and jars of pickles.

Now, when it comes to pregnancy weight gain, as much as my rapid amount drives me nuts, its all fine and just like last pregnancy, I'll get back down lower than pre-pregnancy weight, after. However, it is good to pay attention just to make sure things aren't getting out of control and the baby is safe. Conditions like pre-eclampsia do cause rapid weight gain and if not monitored could lead to complications. Suggested* weight gain during pregnancy is 25-35 lbs. I love this chart because it breaks down different body types. At 5'1" and 150 lbs, I got pregnant with Willy. That put me in the 'overweight' category. I personally don't get upset with labeling BUT I got pregnant with Georgie at 135 lbs. I also had one of those 'summers to remember' that added to the extra weight pre-Willy.



At this point I’m tipping the scale of ‘healthy’ weight gain. Again, I’m simply paying attention and making good choices. I’ve added more fruits when hungry and remind myself to have good oats in the AM and to keep my protein high. I’ve noticed the last few weeks my weight is going down, but even better, my clothes are fitting better; finally coming around after that first trimester! Anyways, lets break this down!

The average momma will drop 17-21 lbs in the first week postpartum. Additionally, 6-7 lbs will follow as breast tissue and blood supply decreases. This also depends on time spent breast feeding. A lot of women don’t account for that weight to hang around 6 months down the road. It will as long as they nurse, and that is ok! This accounts for an average of 23 - 28 lbs. Anything in excess is fat storage. Historically speaking, excess weight gain while pregnant has been looked at as a safeguard against a potential famine while nursing! Some ‘excess’ weight gain is still considered healthy in pregnancy.


In summary, don’t sweat the weight gain! This is the only time in life where momma’s bodies are second to the health and wellness of growing a lil' baby and nursing if you so choose. The moment we start beating ourselves up is the moment we forget our primary status quo, growing the baby! Doesn’t mean have Sonic everyday for lunch, but by all means, grab that milkshake and enjoy every once in a while. Doesn’t mean eat for two, but make sure you’re getting all the great nutrients from whole foods, foods of different vibrant colors and sufficient calories to support the increased need.


And, now, here is the recipe that saved my hunger today!


Chicken Salad - Light


Ingredients:

  • Chicken - cubed - 1.5 cups

  • Mayonnaise - I used vegan - 3 Tbsp

  • Bread & Butter Pickle Chips - 6 chips

  • Celery - 1 medium stalk

  • Onion - diced - 2 Tbsp

  • Romaine Leaves - 3

  • Salt and Crushed peppercorns to taste

Preparation:

  • Mix chicken and mayo thoroughly

  • add in pickles, onion and celery

  • plate and eat!

Serving size: makes 2 servings


Calories: 270

Carbs: 12g, Fat: 8g, Protein: 24g




  1. Suggested Weight Gain Graphic & Context Provided by March of Dimes and Fit for Birth Training Manual. https://www.marchofdimes.org/pregnancy/weight-gain-during-pregnancy.aspx


Please Note: Nutritional information estimated at myfitnesspal.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. Kendraleighstiffler.com does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.

© 2016 by KLS Fitness Consulting, LLC.

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