🏹 Anya's Sunday Shift Commitment - January 20-25

💡 WIN / LESSONS LEARNED

Transitioning home after two months of travel and the holiday season has brought a major shift in my perspective on nutrition. I’ve realized that during pregnancy, relying solely on intuitive eating can be challenging when nausea and food aversions distort my body's typical signals. My biggest lesson this week is that when internal cues are muffled, leaning on a clear, science-backed framework isn't "restricting"—it’s an act of self-care and stability.

I am learning to honor my body’s changing needs by focusing on specific, high-impact nutrients that support both baby and me. Moving from the spontaneity of travel back into a structured routine is my way of reclaiming my energy. This week is about moving away from "what do I feel like?" and toward "what will nourish us best?" while remaining compassionate with myself as I navigate these new physical boundaries.

A. 🥦 Targeted Pregnancy Nourishment

B: DEFINE IT -> This week, my goal is to stabilize my energy and support fetal development by hitting five key daily/weekly nutritional markers (Calcium, Choline, Protein, DHA, and Glucose Stability) to overcome pregnancy-related food aversions. Here are the 5 nutritional markers I am trying to meet:

1. Calcium - 1000 mg/day

2. Choose starches over sugars, if craving sweets - eat whole fruit

3. Choline - get 450-700mg/day or 4 eggs a day

4. Protein - 85-96g/day or about 300 grams of cooked meat a day

5. DHA - Eat salmon three times a week, 3,500mg across the week

C: GOOD / BETTER / BEST VERSION

GOOD: Hit 2 out of 5 markers daily (e.g., 1000mg Calcium and Protein targets). Opt for fruit over processed sweets when cravings hit.
BETTER: Hit 4 out of 5 markers daily. Include salmon at least twice this week. Ensure starch is chosen over sugar for all snacks.
BEST: Hit all 5 markers daily.

ONE SMALL STEP TO MAKE IT EASIER

Prep a "Nutrient Station": I will group my calcium-rich snacks (like yogurt or almonds) and choline sources (hard-boiled eggs) in one specific spot in the fridge or pantry so I don't have to "think" or "decide" what to eat when nausea strikes. I will also use a tracker to help me stay on track. Attaching the tracker to this post.

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