Winter Produce

It is getting chilly outside as the official start of winter is right around the corner. Even though the trees are not blooming and the temperature has dropped, there is still fresh produce to be found. Right now there is an abundance of root vegetables, dark leafy greens, and winter squash.

Also, the Fredericksburg Farmer's Market located downtown at Hurkamp Park will continue to be open through the winter months and will feature some seafood vendors in addition to the vendors of baked goods and produce that you normally see.

Click here for more information on which foods are in season and here for an idea of what you can do with those root vegetables.

-Valerie Marcellus, Nutritionist

Managing Nausea and Vomiting During Pregnancy

Many women experience some degree of nausea and/or vomiting during pregnancy. Some have it worse than others, and some never experience at all. If you are one of the unlucky ones to experience severe nausea and vomiting, you know that it can be crippling. Some women have nausea and vomiting so bad that they have to be hospitalized (a condition called hyperemisis gravidarum). If you are having nausea and vomiting, forget all the traditional nutrition advice you receive about healthy eating during pregnancy.

If you are experiencing nausea and vomiting, your goal is calories and fluid. Where those calories and fluids come from do not really matter when you cannot keep anything down. This is called "sick day meal management". Ask yourself what you feel like you can eat or drink at any given moment. It might be something cold and bland (how about cottage cheese?), it might be something sour and crunchy (salt and vinegar chips?), it might be something bitter (grapefruit?). Whatever sounds good to you, eat it! And you may have some strange cravings. Even the most deplorable diet of candy, chips, and soda is better than nothing. Eating nothing can get you in the hospital....

Ask yourself what sounds good and try to eat or drink a little something every hour or so, whatever you can manage. Keeping a little food on your stomach at all times can help ease feelings of nausea and may even help you be able to keep more food down when you are feeling better. Drink small sips of whatever you can keep down throughout the day (lemonade, gingerale, fruit juice diluted with water, seltzer, sprite... plain water does not work well for alot of women but it might work for you!) Your goal is to keep from getting dehydrated.

Many pregnant women tell us that they can handle fruit and enjoy eating alot of fruit during their pregnancy. That is a great choice because you get calories AND fluids from fruit. If you cannot drink enough liquids, eat foods that contain liquids if you can handle them. These include foods like yogurt, ice cream, fruit, soups, jello, puddings, and popsicles.

Here are some other tips that might help:

• Taking your prenatal vitamin is important, but it can aggravate a queasy stomach. Try taking your vitamin right before bedtime or try a gummy prenatal vitamin.


• Ask your doctor about certain prescription medicines that can help ease severe nausea and vomiting.


• Some women find that licking or smelling a lemon can calm a quesy stomach. Carry some lemon wedges around with you in your purse if this helps you.


• Nausea and vomiting are often connected with offensive smells. Pregnant women have a stronger sense of smell and you may find yourself bothered by things you have never noticed. Common offensive odors include cooking foods (especially meats), old coffee, perfumes and colognes, etc... Avoid these odors if possible. Let someone else do the cooking if kitchen smells bother you. Kindly ask your partner or coworkers to avoid using perfumes and colognes.


• If you experience nausea and vomiting mainly in the morning ("morning sickness"), it may be connected with low blood sugar from not eating all night. Be sure to eat a bedtime snack right before bed and eat a little something every time you get up in the middle of the night to go to the bathroom (as most pregnant women have to do frequently). It doesn't have to be alot, just a spoonful of cottage cheese or a couple crackers or chips. One of my clients cooked a bunch of hard boiled eggs (a food she liked and felt like she could tolerate) and would eat an egg or two in the middle of the night.


• Also, keeping some food near your bedside and eating a little something before getting up and moving around can help settle your stomach if you tend to have morning sickness.

Be sure to ask for advice from your doctor or nutritionist if you are battling nausea and vomiting. You do not have to fight it alone! For more information check out this book: No More Morning Sickness: A Survival Guide for Pregnant Women by Miriam Erick.

Remember that eating a variety of foods from all the food groups is especially important while you are pregnant. But when you are feeling very ill, this simply is not your focus. Do everything you can to help yourself feel better and you can worry about your food groups later when you can actually keep them down!

-Allison Leonard RD

Just one more bite! Tips for surviving holiday eating..

You made it through Thanksgiving, now just one more holiday, Christmas.

Think back to Thanksgiving, did you feel any of that incredible fullness and sleepiness immediately after dinner?? Here are some tips to avoid overeating and surviving the holiday season!

1. Many people associate holidays with food. In many cultures, food many be the most important part of the holiday. Try to associate holidays with relationships and time to spend with family and friends. Focus on conversation and fun, instead of food.

2. The best way to avoid weight gain during any time of the year, especially holidays, is to plan ahead. When you approach a table of food at dinner or a party, plan what you are going to eat before you put anything on your plate. Remember, it’s OK to enjoy holiday treats. Spend your calories wisely, and enjoy the foods you choose.

Tips for holiday parties:
1. Don’t arrive to parties on an empty stomach. Have fresh fruit, yogurt, or a small sandwich before you arrive.
2. Offer to bring a healthy dish.
3. Select small portions. Only put two or three bites of each food item on your plate.
4. Sit away from the food. This will keep you from mindlessly overeating.
5. Eat slowly. Take time to enjoy the taste of each food. Holiday treats are delicious!

One of the best ways to enjoy the foods you love during the holidays without gaining weight is to kick up your exercise routine. If you exercise for 30 minutes per day, think about adding an additional 15 minutes to your routine. Here are some ideas to get you moving:
•Go on a 15 minute brisk walk when you wake up in the morning.
•Do crunches and push-ups during commercial breaks.
•Play flag-football with your family and friends.
•Bundle up, and go on a run with your older children.

Here are some reminders during this time of year:

Holiday candy and traditional family feasts, as well as cooler weather and thus less physical activity, can leave children vulnerable to holiday weight gain. Here are some reminders for you and your kids:
•Don’t allow your child to graze between routine snacks and meals. They should maintain their regular eating schedule.
•Keep holiday treats and candy away from children. Bowls of M&M’s, chocolate-covered pretzels, and cookies can be tempting to both kids and adults. Instead, display healthy holiday snacks like nuts and cranberries on the table for snacks.
•Allow children 1-2 special treats/day. Ask relatives and friends not to give candy or food as gifts.

Enjoy your holiday!

Christy Redmond

Nutritionist