Overwhelmed? Here are the top 3 themes you should know for pregnancy eating

And a Cucumber Melon Gazpacho to enjoy this summer! (refreshing, nausea-friendly, family-pleasing, too)

Written with lots of love by yours truly, Anja 💜
Approved by Rosa Keller, PhD RD, Nutrition Science
Supported by Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard) and Ally McGill, Doctor of Acupuncture & Integrative Medicine

Open this in Substack to show your support of my work and pledge a subscription. 🙂 

Have you followed us on Instagram or TikTok yet? @hello_julienne

*This newsletter is not intended to be medical advice.

We’re in full speed ahead with our mission at Julienne: To bridge the gap between nutrition and the perinatal journey. 

Why are we doing this? Because too many women EVERY SINGLE DAY are given not any information at all, or the wrong information, on how they can prevent and treat many of their current discomforts, diagnoses and conditions with what they are eating. 

My friend Laura Arteaga, a super bright nutritionist in Mallorca, Spain who had gestational diabetes twice, is now passionate about family nutrition & vegetarian recipe development. She nailed it with this:

“We are what we eat, how much clearer can we get? If I am eating shit food, my body is focusing on dealing with that food. My body is not ready to focus on reproduction. It’s not going to pay attention to growing a healthy baby. It’s so important to pay attention to nutrition and what we need to be able to grow a baby.”

Right now we live in a world where we don’t trust our bodies enough. We trust pills, we trust drugs and supplements, but not our bodies. Our doctors are giving us drugs that might be helpful for now, but not for our lives for the long term. 

If our body is achy, it’s our body telling us something is wrong. And we can improve this with our diet, a lot more of the time than we realize. Our bodies are REALLY smart! Naturally!

---

In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel every day, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

From our 5 pillars, this week we talk about: Hormones, Pregnancy & Most Common Themes - Let’s go!

If you’re busy and doing a quick skim, or this subject doesn’t seem interesting you can jump to the tasty recipe I’ve developed this week.

Jump to:

→ The Recipe: Cucumber Melon Gazpacho

Throughout all of my research, including diving deep into at least 1 modern scientific research paper per day, plus countless conversations with professionals and women themselves, these themes ALWAYS stay true:

1. We’re eating too many processed foods. These include Trader Joe’s pre-made meals, those protein packets you ordered from instagram, your cereal…

2. We need to eat more plants. YES - more fiber for a healthy gut, which helps you regulate hormones, absorb nutrients properly and feel better. And plants contain LOTS of protein, too. (Fiber is MORE important than protein.)

3. Prevention is more powerful than reaction, but sadly our society is built to react. 
   

All of this is especially heightened when our reproductive system is kicking in - during fertility, pregnancy and postpartum. So why is this more important during the perinatal phase than ever, and why do we feel it more intensely? And how do we apply it to our day to day? 

I’ll dig more into this in upcoming newsletters. In the meantime, here are my suggestions to think about these factors during your journey to motherhood, for today:

1. Identify 1-3 ultra processed items in your shopping list/cart that you can replace with a whole food. A few ideas for you:

   1. Condiments. Make your own, or simplify what you’re using as a condiment. A high quality olive oil and lemon juice, with some salt and pepper, tastes better (IMHO) than a store bought salad dressing (you’ll get used to it). A Greek yogurt homemade Ranch dressing takes 5 minutes and will blow your mind. 

   2. White flour & white pasta. Sub it out with whole wheat flour pasta, chickpea or lentil pasta, or a whole grain like quinoa, farro, or wild rice. White flour is as processed as processed can get. And it's damaging our gut, which is directly connected to our hormone regulation, our happiness, our energy, and the digestive system of our baby in our belly.

   3. Cane sugar. OMG I couldn’t feel more passionately about this one. There are SO many delicious replacements that are inexpensive and make a massive difference. Don’t get me wrong, some cane sugar here and there is enjoyable and unavoidable. But why have it in your house? Sub with honey, maple syrup, coconut sugar, dates, fruit. Here’s my favorite chocolate that’s sweetened with coconut sugar instead of cane sugar, which will keep your blood sugar levels more balanced.
      

2. Identify 3 moments when you typically reach for something that is processed. Instead, think of something else less-processed that makes you happy in that moment. Such as:

   1. Instead of going to your cupboard for a bag of chips for a snack, enjoy a fresh summer melon that melts in your mouth. 

   2. When you finish dinner and, by habit, grab a bag of stale cookies from the grocery store, swap it in your cupboard with a big container of medjool dates, some almond butter and dark chocolate. The dates taste like caramel, and when paired with some gooey nut butter and dark chocolate, you’re sure to enjoy each bite. Or, have these cookies made ahead to enjoy.

   3. When you’re on-the-go in the morning and need something quick for breakfast, have a jar of chia pudding or overnight (whole rolled) oats with Greek yogurt and smothered with almond butter (unsweetened), berries and honey, ready to rock instead of that ultra-processed Nutrigrain bar or Raisin Bran cereal. Curious about more on-the-go suggestions for pregnancy? Check this out.
      

3. Start to identify easy vegetable protein swaps for your usual meat, to ensure you’re getting adequate fiber. I opt to have a maximum of 1 meal per day of meat, but ideally only about 3 meals per week of meat to ensure I’m getting enough fiber instead from vegetables. Some easy protein swaps: 

   1. Chicken: Try butter beans. 

   2. Red meat: Try portobello mushrooms (great on the grill!). 

   3. Ham: Try A roasted red bell pepper with some hummus. 

   4. This pasta and this frittata are surefire ways to get adequate protein with lots of plants!
      

4. Don’t be afraid to question your doctor. This is where we need you most. 

   1. Ask your OB/GYN what you can be eating for a healthy pregnancy.

   2. Ask your Endocrinologist what you can be eating for better fertility. 

   3. Ask your Midwife for classes about knowing what to eat for feeling your best during pregnancy and to prepare for postpartum.

   4. If they immediately subscribe you a pill or a supplement, ask if that’s the only way for you to feel better, to heal. And do your research here. If you’re unsure, reach out to me (anja@hellojulienne.com) and I’ll help find you verified scientific nutritional research to answer your questions so you can balance your prescription with valuable food choices for sustainable healing. 
      

And with that… I understand that life is busy. Life is hard. And when you’re pregnant, you’re just trying to survive.

But the choices you make, what’s available in your kitchen, and what you’re bringing up at the doctor’s office, are going to make a massive difference in the way you feel, and the success of your journey to motherhood. 

---

And at Julienne, we’re developing programs to give you the freedom to think less about what to eat, and get back to your day to day. We do the research for you. Check out our pregnancy and gestational diabetes programs here. 

With that – let’s get to the delicious whole foods recipe that I’ve developed for you this week! A beautiful Cucumber Melon Gazpacho, inspired by Laura Artega’s Cucumber Gazpacho that is also so beautiful, as well as the Gazpacho I had the other night at Cheri Bibi in Biarritz, France. YUM!!

Cucumber Melon Gazpacho

Here’s a delicious gazpacho recipe that's perfect for fertility and pregnancy. This recipe’s goal is to provide a refreshing, nutrient-dense meal that keeps your hormones healthy and happy. It’s particularly hydrating and nourishing for someone who is nauseous, as the flavors are subtle and go down very easily.

The ingredients included are jam-packed with nutrients for hormone, fertility and pregnancy health. A few specifics:

• Cucumbers: Hydrating and provide vitamin K

• Honeydew melon: Rich in vitamins C and B6, as well as antioxidants

• Greek yogurt: Offers protein and probiotics, crucial for maintaining a healthy gut microbiome, which is directly linked to hormone regulation and overall well-being

• Mint leaves: Aid digestion and provide a fresh flavor and aids in digestion, helping to alleviate common pregnancy-related discomforts (including nausea!)

• Lemon juice: Rich in vitamin C and helps enhance iron absorption from other foods, as well as keeps blood sugar levels steady

• Learn more about this here.

---

Cucumber Melon Gazpacho

Breakfast, Snack, or a Starter for Lunch or Dinner (great to make-ahead, too)
Servings: 4 small

Total Time: 10 min | Prep Time: 10 minutes max

Gluten-free | Dairy-Free (optional) | Pescatarian | Vegetarian | Vegan (optional) | No Added Sugar | Nut-Free

Per serving: Carbs: 20g | Protein: 8g | Fiber: 3g | Fat: 14g
Macronutrient information pulled from MyFitnessPal.

Ingredients:

• 3-4 Persian cucumbers, thin skin 

• 1/4 large honeydew melon

• 1/2 cup low-fat unsweetened Greek yogurt

• 4-5 fresh mint leaves

• Juice of 1/2 lemon

• 1 tablespoon high-quality olive oil

• Large pinch sea salt

• 4 ounces sheep’s feta or goat cheese

• Diced melon for garnish (optional)

• Blueberries for garnish (optional) 

• Extra mint leaves for garnish (optional) 

Instructions:

1. Prep Vegetables: Rinse & chop the cucumbers and honeydew melon into small chunks.

2. Blend: Combine cucumbers, honeydew melon, Greek yogurt, mint leaves, lemon juice, high-quality olive oil, and a large pinch of sea salt in a blender or food processor. Blend until smooth. If it doesn’t blend easily, add a splash of water. 

3. Season: Add more fine sea salt to taste if needed.

4. Chill: Refrigerate for at least 30 minutes to allow the flavors to meld.

5. Serve: Pour into bowls and garnish with diced melon, blueberries, feta or goat cheese, a drizzle of olive oil, and a few mint leaves.

Vegan Option: Use unsweetened coconut yogurt, coconut cream, or blend butter beans or cashews.

To Snag All Recipe Notes & Ingredient Substitution Ideas, plus other recipe ideas, visit Modern Women’s Nutrition on Substack. 

---

Enjoy!! And please let me know if you made it by commenting below or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Recipe, Shopping List & Equipment List (b/w) — download and print here:

MWN - Cucumber Melon Gazpacho Recipe

92.1KB ∙ PDF file

Download

Refreshing, nausea-friendly, hydrating and delicious

Download

Is this Pregnancy-Friendly?

• YES!

• This recipe is an excellent option for pregnant individuals. The ingredients are rich in essential nutrients that support overall health and pregnancy.

  • Cucumbers are hydrating and provide vitamin K, essential for blood clotting and bone health.

  • Honeydew melon is rich in vitamins C and B6, which support the immune system and brain development.

  • Greek yogurt offers protein and probiotics, crucial for maintaining a healthy gut microbiome, which is directly linked to hormone regulation and overall well-being.

  • Mint leaves aid digestion and provide a fresh flavor, helping to alleviate common pregnancy-related discomforts, including nausea.

  • Lemon juice is rich in vitamin C and helps enhance iron absorption from other foods, as well as keeping blood sugar levels steady.

Tips:

• Use fresh, organic ingredients and wash them thoroughly to reduce the risk of toxoplasmosis and other foodborne illnesses.

• Ensure that dairy products like Greek yogurt and feta cheese are high quality or pasteurized to avoid the risk of listeria.

Is this Gestational-Diabetes-Friendly?

• YES, but…

  • This recipe is balanced with protein, healthy fats, and fiber, which helps manage blood sugar levels effectively. It includes low-glycemic ingredients that are beneficial for gestational diabetes. Beware that blending your food causes your body to process the food faster, which can lead to a spike. We’ve included the Greek yogurt and feta to help slow this down.

• Tips:

  • Make sure to use unsweetened Greek yogurt to keep sugar content low.

  • Add some nuts on top to further slow the spike and add more protein and healthy fats.

  • Walk for 10 minutes before or after eating to help control blood sugar levels.

Want to Prep Ahead?

• Absolutely!

  • Preparing parts of this dish ahead of time can make the cooking process quicker and more convenient.

• Tips:

  • Prep and chop the cucumbers and melon in advance and store them in the refrigerator.

  • Blend the gazpacho and store it in an airtight container in the refrigerator for a day or so before serving. Chill for at least 30 minutes before serving.

How to Store Leftovers:

• Leftovers from this dish can be stored safely and make for a great next-day meal.

• Tips:

  • Store the gazpacho in an airtight container in the refrigerator for up to 3 days.

  • Stir well before serving as the ingredients may separate slightly.

Ingredient Substitutions

• Cucumbers: Use zucchini or celery for a different texture and flavor.

• Honeydew melon: Substitute with cantaloupe or watermelon.

• Greek yogurt: Use coconut yogurt, coconut cream, or blend butter beans or cashews for a vegan option.

• Mint leaves: Replace with basil, parsley, dill or cilantro for a different flavor profile.

• Lemon juice: Use lime juice or apple cider vinegar for a different tangy flavor.

• Olive oil: Use avocado oil or flaxseed oil as alternatives.

• Sea salt: Substitute with pink Himalayan salt.

• Sheep’s feta or goat cheese: Replace with ricotta or mozzarella for a milder flavor.

  • Skip the cheese or add chopped cashews on top after cooking for a vegan option.

• Blueberries for garnish: Use raspberries, blackberries, or strawberries.

• Diced melon for garnish: Use diced cucumber or a different type of melon for a different texture.

These substitution ideas will allow you to adapt the recipes based on what you have available or any dietary preferences and restrictions you might have.

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, recipes, menus, newsletters, tips, text, graphics, images and other material contained on this website, resources and newsletters are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care or nutritional regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.