What They Ate Wednesday: Joanna Steven

September 3, 2014

Today I have a special "What They Ate Wednesday" with my friend Joanna showing us what she ate during pregnancy and while breastfeeding. :) In-Joy!


What Does a Healthy High Raw Pregnancy Menu Look Like?




The key to getting enough nutrition during pregnancy is to eat as many nutrient-dense foods as you can while avoiding foods that are filling but not that nutritious in comparison. For example, if you want some cooked food, go for quinoa, not white pasta. If you want a drink, go for a Green Juice instead of plain water, although you definitely do need water as well.


Don't shy away from nut butters, because they are high in protein, calories, and many nutrients. I love sprouted almond butter, but I don't freak out if I have some organic peanut butter. And finally, despite what some might say, there is a difference between good and bad fats, and it's perfectly fine to have some olive oil and avocado. I already had stretch marks when I was 14, but my diet was dismal. By the time I was 8 months pregnant with both my pregnancies, I didn’t have a single visible stretch mark. I credit my diet that is full of hydrating juices, smoothies, and delicious healthy fats.



This is a list of what I ate when I was pregnant with my first child.





- Green Juice, about 4 cups (kale, beet, apple, lettuce, ginger and lemon).

- Green Smoothie, about 20 ounces (cherries, banana, strawberries, orange juice, Swiss chard).


I like to have both green juices and green smoothies. Green juices are very hydrating, and since they are fiber-free, the nutrients within them go straight to the bloodstream. Green smoothies add fiber to my diet, as well as calories thanks to the fruits. And I get to eat more greens, too!




This is an adaptation from a recipe in Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. His recipe calls for lacinato kale, but I prefer collard greens because they are wider and milder. Plus, I like to use lacinato kale for juices and kale chips :)


- Veggies and Quinoa wraps (quinoa, avocado, cucumber, carrot, dulse, tomato, all wrapped in a giant collard green leaf, and drizzled with an olive oil/balsamic vinegar/garlic dressing).




- 1 Honeycrisp apple and 2 T peanut butter. If you have not had a Honeycrisp apple yet... what are you waiting for? They are delicious, very crisp and super sweet!




One of my favorite soups ever. I like to top it with dulse too, depending on my mood. It is adapted from a recipe in Jennifer Cornbleet's Raw Food Made Easy For 1 or 2 People.



Lettuce Avocado Soup


- Green Soup (lettuce, avocado, salt, olive oil, lemon juice, cucumber, nori strips, olives, tomatoes and flax crackers).


All these meals are really quick to make, and show how you can both eat healthy food and not spend 4 hours in the kitchen every day. You can absolutely chop your green juice veggies the day before and keep them in the fridge. You can do the same for green smoothies. Then, all you need to do is rinse your juicer parts (I use the Hurom HU-100 Slow Juicer) with hot soapy water and let them air dry, and rinse your blender really well (or just run it with some warm water and soap, and rinse).


And of course, I took all my supplements!





What Does a Healthy High Raw Breastfeeding Menu Look Like?




Another day of good eats. This one was so satisfying, I loved it. It's not all raw, but it's definitely high raw with a raw component to every meal. This is a list of what I ate when I was breastfeeding my first child.





9:00 am: 1 liter (4 cups) of green juice made of a whole giant romaine lettuce, a bunch of 7 curly kale leaves, 1 Meyer lemon, 2 Fuji apples and a large chunk of ginger. I mixed in 1 tablespoon of Vitamineral Green.


Throughout the morning: 1 quart of nettle infusion (nothing beats nettles for gorgeous hair, skin and nails!).


10:30 am: I'm like a hobbit, I have several breakfasts! :) This one was a green smoothie made with lots of baby spinach, 1 banana, 1 cup frozen/thawed strawberries, 1 cup frozen/thawed blueberries and cherries (each), 1 tablespoon bee pollen, 1 tablespoon of Fruits of the Earth and 2 T plain hemp protein.




12:30 pm: Cooked soup made with leek, onion, carrots, zucchini, tomatoes, white beans, garlic, Klamath potatoes and raw vegan basil pesto (basil, nutritional yeast, Celtic sea salt, pine nuts, garlic). I ate the soup with raw vegan crackers I made last week out of hazelnuts, nutritional yeast, olive oil, chia seeds, flax seeds and Celtic sea salt.




3:00 pm: Same crackers as above with Sea Clear.


4:00 pm: Protein shake made with 1 banana, 1 cup strawberries, and 1 scoop chocolate SunWarrior protein powder.




6:30 pm: Leftover soup, big bowl of guacamole (avocado, cilantro, Celtic sea salt, kelp powder, and a big bowl of salsa (tomatoes, green onions, garlic, cilantro, Celtic sea salt and a little peppercorn blend with pita chips (whole wheat pita bread brushed with olive oil and baked 10 minutes at 350 degrees, until crisp). Delicious!


I also always take, even if I don't mention it, 2 capsules of O-Mega-Zen3, one organic, food based multivitamin, and 4,800 IU of vitamin D.




What Does a Healthy High Raw Breastfeeding Menu Look Like?



This is a list of what I ate when I was breastfeeding my first child. All nutrient dense foods, with complementing supplements and superfoods!



- Breakfast:

Green juice with Vitamineral Green (kale, kale stems, green apple, lemon and ginger).



- 2nd breakfast:

One cup of kefir with 1 T molasses.



- Lunch:

Walnut-Hemp burger by Brendan Brazer in Thrive, wrapped in lettuce with mushrooms and tomatoes. Fruit salad (pineapple, orange, banana). Multivitamin, vitamin D and O-mega-zen 3.



- Snacks:

Red raspberry leaf infusion.

Piece of homemade corn cracker.

Protein shake (vanilla SunWarrior, blueberries, banana).

Chia pudding in sesame milk.

Cranberry Raw Crunch Bar.


What can I say! I was hungry :-)




Buckwheat noodles with raw marinara sauce.

Baby greens and spinach with tomatoes, mushrooms, olives, sunflower seeds and balsamic vinaigrette.



1 cup fresh almond milk.

O-mega-zen 3 and vitamin D.



About Joanna Steven



Joanna Steven is the founder of the Nourished Village, a nurturing community designed to inspire moms and their families everywhere, with complete meal plans, daily support and more. Find out more at http://www.joannasteven.com/nourished-village/


Joanna is also the author of Well Rounded - The Ultimate Guide to a Healthy Raw Food Pregnancy, The Milky Way - The Ultimate Guide to Breastfeeding on a Raw Food Diet, Smooth! Bubble Teas and Irresistible Drinks for the Smoothie Connoisseur, Be Decadent - Guilt Free Recipes for Chocolate Lovers, and is the creator of the Remineralize Your Body Now program, a complete course covering nourishing, remineralizing ways to reach vibrant health through juicing, blending, fermenting/culturing, proper preparation of grains/beans, and much more.

You can get her hot selling eBook Be Decadent - Guilt Free Recipes for Chocolate Lovers by signing up for her newsletter.


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