What exactly is in the Meal Planning Packages? - Dr. Kate Naumes||Holistic Wellness
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What exactly is in the Meal Planning Packages?

28 Apr What exactly is in the Meal Planning Packages?

We know meal planning can be overwhelming and time consuming! Easily and consistently implement your nutrition suggestions to support your unique schedule and lifestyle. With a highly personalized Meal Planning Package, you will receive meal plans, recipes and a corresponding grocery list.

To help you feel amazing and accommodate your unique lifestyle, your Meal Planning Package is personalized using your answers to the following questions – all the while meeting the necessary nutritional guidelines of your specific female health needs:

  • How many people will you be cooking for?
  • What are your (and/or your family’s) favorite foods?
  • Do you have any dietary restrictions, allergies or preferences?
  • Ideally, how much time will you spend cooking each recipe?
  • Would you like a plan for the full week or just the work week?

PREGNANCY

**all plans are GLUTEN FREE and COW-DAIRY FREE

Meal Planning Package: 1st Trimester (Moderate-Severe Nausea)

This meal plan is designed to help you through your first trimester of pregnancy. It contains foods that are rich in nutrients needed for the nervous system development of your baby. It also contains foods and spices known to help reduce nausea associated with pregnancy-related nausea. In this meal plan, we avoid alcohol to prevent birth complications and health problems for your baby. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria.  This plan is IRON-RICH, FOLATE-RICH, CHOLINE-RICH, and VITAMIN B6-RICH.

Meal Planning Package: 1st Trimester (Zero-Mild Nausea)

This meal plan is designed to help you through your first trimester of pregnancy. It contains foods that are rich in nutrients needed for the nervous system development of your baby. It also contains foods and spices known to help reduce nausea associated with pregnancy-related nausea. Avoid alcohol throughout the duration of your pregnancy to prevent birth complications and health problems for your baby. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This plan is IRON-RICH, FOLATE-RICH, CHOLINE-RICH, and VITAMIN B6-RICH.

Meal Planning Package: 2nd Trimester

This meal plan is designed to help you through your second trimester of pregnancy. It contains foods that are rich in nutrients needed for the nervous system development of your baby, as well as nutrients critical for your baby’s bone growth. It is very important to continue eating organic as much as possible. Avoid alcohol throughout the duration of your pregnancy to prevent birth complications and health problems for your baby. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This meal plan is CALCIUM-RICH, OMEGA-3-RICH, ZINC/IRON/FOLATE-RICH, and REFINED SUGAR FREE.

Meal Planning Package: Gestational Diabetes

This meal plan is focused on balancing your blood sugar to help manage or reduce risk of developing Gestational Diabetes. A diagnosis of Gestational Diabetes may increase your risk for having labor/delivery complications, as well as increase risk for the baby to have low blood sugar and nutritional deficiencies, so it is very important to keep stable glucose levels! Avoid alcohol throughout the duration of your pregnancy to prevent birth complications and health problems for your baby. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This meal plan is LOW GLYCEMIC, LOW-STARCH, LOW-FRUIT, ANTIOXIDANT-RICH, ANTI-INFLAMMATORY, and REFINED SUGAR-FREE.

Meal Planning Package: 3rd Trimester

The nutritional suggestions for your last trimester are aimed to help with energy for labor, proper blood clotting after delivery, high-quality breast milk, optimal iron status, gestational diabetes prevention, and optimal calcium status. Protein requirements during this time suggest aiming for 75-100 grams per day. Avoid alcohol throughout the duration of your pregnancy to prevent birth complications and health problems for your baby. Also,we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This meal plan is IRON-RICH, CALCIUM-RICH, MAGNESIUM-RICH, VITAMIN K-RICH, HIGH-FIBER, LOW-GLYCEMIC, and HIGH IN OMEGA-3S.

Meal Planning Package: Postpartum

Life is full with a newborn, so this meal plan is geared towards easy and quick recipes that will allow you to eat well while still maintaining focus on your new family member.  We also included lots of double recipes to use as leftovers to save you more time. Avoid alcohol during this time if possible to prevent even more fatigue than you will feel having a newborn. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. Enjoy this plan for at least a month to create more ease around nourishing yourself! This plan is CALCIUM-RICH, VITAMIN D-RICH, VITAMIN B12-RICH, IRON-RICH, with an EMPHASIS ON VARIETY FOR HIGHEST QUALITY BREAST MILK.


WOMEN’S HEALTH

**all plans are GLUTEN FREE and COW-DAIRY FREE

Meal Planning Package: Fertility

This meal plan includes dishes that have nutrients known to be beneficial for optimizing fertility. Diet can play a big role in helping your body to be as healthy as possible to conceive a child. In addition, reducing or eliminating alcohol will be beneficial for you when you are trying to conceive, as alcohol can have a negative impact on fertility. Finally, eat at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria.  This plan is PORK FREE, SOY-FREE, CORN-FREE, LOW-GLYCEMIC, CHOLINE-RICH, ALKALINE, and ANTIOXIDANT-RICH.  

Meal Planning Package: Preconception (preparing to conceive, but no issues with infertility)

This meal plan includes dishes that have nutrients known to be beneficial for preparing your body for pregnancy. Diet can play a big role in helping your body to be as healthy as possible to conceive a child. In addition, reducing or eliminating alcohol will be beneficial for you when you are trying to conceive, as alcohol can have a negative impact on fertility. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria.

Meal Planning Package: Endometriosis

This plan is designed to include nutrients known to help relieve symptoms associated with endometriosis. In addition to the suggested meals and recipes, we encourage you to avoid or minimize alcohol to reduce inflammation, as women with endometriosis have inflamed tissue. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This plan is LOW GLYCEMIC, ANTIOXIDANT-RICH, ANTI-INFLAMMATORY, IRON-RICH, FIBER-RICH, and REFINED SUGAR-FREE.  See Nutrition and Endometriosis blog

Meal Planning Package: Cervical Health

This meal plan is focused on improving your cervical health. It contains recipes with ingredients shown to improve cervical health and reduce risk of cervical cancer. You should reduce or eliminate alcohol and coffee to help reduce your symptoms, as both may exacerbate cervical issues. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This plan is SULFUR-RICH, CALCIUM/VITAMIN D-RICH, INDOLE-3-CARBINOL RICH, ANTIOXIDANT-RICH, ANTI-INFLAMMATORY, and REFINED SUGAR-FREE.   See Nutrition and Cervical Health blog

Meal Planning Package: PCOS

This plan is created to provide a healthy menu for women with PCOS. In addition to the menu, alcohol should be minimized or eliminated, as it can contribute to metabolic issues and weight gain, as well as increase systemic inflammation. Also, we include at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This plan is LOW GLYCEMIC, LOW STARCH, ANTIOXIDANT-RICH, SOY-FREE, REFINED SUGAR-FREE, and MAGNESIUM-RICH.  See Nutrition and PCOS blog

Meal Planning Package: Menopause

This meal plan was made with the intention of balancing your hormones to help lessen the symptoms of menopause. It is a low-glycemic plan to help with blood sugar regulation. It also avoids simple carbohydrates, which also helps with blood sugar balance. It is a whole-foods based diet. Phytoestrogens are also avoided, as these can disrupt your natural hormone system further. Protein is included throughout the day to preserve muscle mass. Lastly, there are a wide variety of fruits and vegetables, which have been shown to reduce hot flashes. It is important to avoid coffee and alcohol as much as possible, and drink plenty of water (aim for half of your body weight in ounces); this change will help menopause symptoms. We also emphasize consuming fermented foods daily to help keep your intestinal flora healthy and balanced. This plan is LOW GLYCEMIC, ANTI-INFLAMMATORY,  ANTIOXIDANT-RICH, CORN-FREE, SOY-FREE, and REFINED SUGAR-FREE.

Meal Planning Package: Breast Health

This plan is designed to include nutrients known to help prevent breast cancer, based on research done on diet and breast cancer cells. This plan can be useful if you have a family history of breast cancer, or if you are currently receiving treatment for breast cancer. In addition to the suggested meals and recipes, we encourage you to avoid or minimize alcohol to reduce inflammation, as alcohol and cancer are linked. Also, eat at least one serving of fermented foods per day to help populate your intestinal tract with healthy bacteria. This plan is LOW GLYCEMIC, CAROTENOID-RICH, SULFORAPHANE-RICH, FIBER-RICH, OMEGA-3 RICH, REFINED SUGAR-FREE, PHYTOESTROGEN-FREE, ALKALINE, and ANTI-INFLAMMATORY.  See Nutrition and Breast Health Blog

Meal Planning Package: Uterine Fibroids

This meal plan contains nutrients beneficial for reducing symptoms associated with fibroids. It is high in cruciferous vegetables, which is shown by research to reduce the risk and symptoms of fibroids. In addition, it is important to minimize or eliminate caffeine and alcohol, as both of these can contribute to fibroids. Lastly,we include at least one serving of fermented foods daily to help maintain healthy intestinal flora. This plan is LOW GLYCEMIC, VITAMIN D-RICH, HIGH FIBER, and ANTI-INFLAMMATORY.   See Nutrition and Uterine Fibroids Blog

Meal Planning Package: Optimizing Menstrual Cycles (not associated with fibroids, PCOS, or endometriosis)

This meal plan contains nutrients beneficial for optimizing your menstrual cycles. It is a whole-foods based diet with an emphasis on cruciferous vegetables, which are beneficial in the regulation of sex hormones, especially estrogen. In addition, you should try to minimize or eliminate alcohol and caffeine, as they are inflammatory to the body and can disrupt your natural hormone balance. We incorporate fermented foods into your daily routine to help maintain healthy gut flora. Bone broth is a great addition to your diet to help build the lining in your uterus and prevent blood stagnation. This plan is LOW GLYCEMIC, ANTIOXIDANT-RICH, FIBER-RICH, REFINED SUGAR-FREE, SOY-FREE, and ANTI-INFLAMMATORY.  

Schedule your Meal Planning Package today!