BlackHeart's

The Mayo Clinic Pregnancy Guide has a lot right about what's important to eat during pregnancy. They speak of how it's critical to have good eating habits while trying to conceive because major organs form during the first few weeks of pregnancy-before you even know you are pregnant! Without the proper nutrients during this time your baby may be at risk for both short and long-term health issues.

They cover the usual suspects of pre-natal vitamins - calcium, folate, and iron which are indeed important, BUT none of them help with...

...fetal development of lung, visual system, skull, skeleton, kidney ...baby brain development

...assistance with utilization of minerals like calcium, water soluble vitamins

...your protein digestion

...your optimal thyroid and immune system function

...your production of sex and stress hormones

What nutrient does all this?

It's Vitamin A!!

Okay, now you may be thinking you've heard vitamin A is that vitamin associated with birth defects.

This claim is inaccurate and based on a study that used questionnaires from 22,000 pregnant women to find out about their eating and supplement habits. Researchers found a high rate of neural crest defects with increased dosages of vitamin A.

But - they did not distinguish between natural and synthetic forms of vitamin A nor did they get lab results for vitamin A blood levels.

Processed foods are fortified with synthetic form of vitamin A.

Also, people can't be trusted to be good record keepers, so questionnaires are an unreliable way to measure a person's nutrient intake. Do you remember what you ate yesterday??

Too bad the media didn't jump all over another study done in Rome, Italy that found no congenital malformations in 120 infants exposed to 50,000IU or more of vitamin A per day.

The real issue is not how much, but what form- synthetic or natural.

The best all natural sources: cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed dairy and meats. Notice that these are all fat sources too. This is Mother Nature packaging the foods in the way your body needs them. Moms always know best.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994 with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy is moderation - meaning less than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact that scientific studies are showing new and different results, I tend to be conservative in my personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a diuretic effect and crosses the placenta into your baby. This means it has the following results in your body:

o             Raises your heart rate

o             Decreases the amount of calcium in your body

o             Dehydrates you

o             Increases your blood pressure

o             AND the same things occur for your baby (except baby will steal from your bones to get needed calcium)

That's not all - it also interferes with a normal fetal growth, is associated with lower birth weight and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some experts say no more than 150mg per day. You may be able to handle the caffeine, but baby's liver is immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you 40-130 hours as it does for your baby.

Common caffeine sources

o             Coffee (100-200 mg per 8 ounce)

o             Tea (black 60mg, green 40mg)

o             Soda (40-75mg per can)

o             Dark Chocolate (5-35mg per 1 ounce)

o             Milk Chocolate (1-15mg per 1 ounce)

o             Headache medicine (65-130mg)

If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as possible, which will not only benefit your baby, but also your ability to handle stress.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Many of my pregnant friends would say that it really shouldn't be called "Morning sickness." They said that a more accurate term would be "Day sickness." I was lucky and only had the morning version in a mild form, but it still wasn't fun.

Unfortunately, there is no "one size fits all" approach to dealing with the common pregnancy experience of morning sickness. It's more of a trial and error to find what works for you. Here are a few things to try:

o             Munch on dry crackers by Late July or Newman's Own graham cracker cookies (or look for brands that use butter, palm oil/fruit)-especially first thing in the morning

o             Keep hydrated by sipping on water or warmed stock

o             Drink raw real milk (read more on this in FHP guide)

o             Munch or suck on whole wheat pretzels

o             Try some ginger in the form of tea (can make it iced tea), crystalline, gingersnaps (Mi-Del is a good brand name)

o             Eat small mini meals every three hours (this also helps reduce food cravings)

o             Please be sure to see your OB/GYN if you are not able to eat, hold down food/fluids, not gaining or losing weight

o             Avoid spicy or heavy foods

o             Vitamin B6 may be of help which is found in these foods: raw full fat dairy, raw egg yolk from cage free pastured chicken (heat destroys B6), sprouted grains, onions, sweet potato, lacto- fermented foods (these foods increase the bacteria in your gut which produce vitamin B6).

Try any of these to see if they provide you some relief from your morning sickness. If one doesn't work, maybe another one will. The main idea is not to let your belly be empty and to keep fluids coming in. But, also to trust your instinct and seek medical advice if you are not able to keep fluids or foods down-if in doubt at least ask your OB/GYN.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Up to 80% of women who took prenatal supplements were deficient in one important nutrient.

Curious? Read on to find out the details...

A study by the University of Pittsburgh reported in the Journal of Nutrition that prenatal multivitamin supplements do not prevent a Vitamin D deficiency!

Maybe you are saying, "I've heard of foliate and pregnancy, but not Vitamin D". Well, let me fill you in on the importance of Vitamin D for you and your baby.

What Vitamin D does for your baby...

proper tooth formation

insulin production

increased mineral absorption

fetal organ and brain development

In addition, babies born with a Vitamin D deficiency have been associated with having an increase of asthma, impaired growth, skeletal problems, Type 1 diabetes and schizophrenia.

What Vitamin D does for you...

protection against depression

insulin production

increased mineral absorption

improved bone health

prevention of blood pressure during pregnancy (preeclampsia)

prevention of colon and breast cancer

Are you ready to up your intake of Vitamin D?

During my 15 years as a Registered Dietician, I have counseled many pregnant women who were shocked to find out they were deficient in Vitamin D, even though they were taking relatively large amounts of prenatal supplements.

This may come as a surprise, but the best sources are grass-fed dairy and eggs, grass-fed meats, lard, butterfat, shellfish, Salmon, marine oil, and liver/organ meat.

You can also supplement with Vitamin D, but you need to be careful of the supplement company and also have proper gut function to enable you to fully absorb it.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

This is one of the most important questions every woman who is pregnant or trying to become pregnant should be asking. It is so important because they are solely responsible for feeding and nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal development (such as brain, nervous and skeletal system) while also giving the mother's body its needed nutrients. It's also the one that will curb food cravings and prevent an unhealthy weight gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:

High quality protein (grass-fed meats, eggs from cage free grass-fed chickens) High quality dairy (raw grass-fed: cheese, cream, milk and butter)

Soaked grains and nuts

Stocks (bone broths)

Organic or locally grown fruits and veggies

High quality fat

Lacto-fermented foods

High potency fish oil

Filtered water

Eating the foods above will provide all the necessary nutrients a mother and developing baby needs such as:

B vitamins

Calcium

Iron

Zinc

Copper

Magnesium

Vitamin D

Healthy omega 3 to omega 6 ratio

Conjugated Linolenic Acid

Vitamin A

Vitamin C

Folate

Cholesterol

This means that you will gain a healthy weight and have less to lose after pregnancy. Why? Because by giving your body and baby what is needed, you won't be tempted to overeat or be a victim to food cravings! And that's just another reason why it is the best pregnancy diet.

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

A pregnancy diet plan must include a regular intake of lacto-fermented foods. These are foods preserved the old fashioned way (before refrigerators or freezers). Eating these foods provides a natural food form of a probiotic.

Lacto-fermented foods to include in a pregnancy diet plan are:

o             Live sauerkraut, pickles, salsa and chutneys (fruit or vegetable)

o             kimichi

o             Yogurt

o             Kefir

o             Grass-fed cheese

o             Crème fraiche

*Live means they are not shelf stable and must be refrigerated. This is because they were not heated (pasteurized) or made with vinegar, but with whey and/or salt.

There are many health reasons why these foods are an important part of a pregnancy diet plan.

1.            Help reduce constipation

2.            They are a great natural vitamin C source

3.            Increase B vitamins

4.            Increase intestinal good bacteria

5.            Help neutralize anti-nutrients (those substances in food that make it hard on your body to absorb the good stuff).

6.            Strengthen the immune system

7.            Post-baby benefits-encourages lactation and helps baby build their good gut bacteria

They should be used as a condiment in a pregnancy diet plan. When looking for pre-made lacto-fermented foods-remember they have to be refrigerated (cannot be stored on the shelf), made with whey and/or salt (not vinegar). You also have the option of making your own which is worth the time to reap their benefits.

Below is a recipe for a lacto-fermented food to get you started on your way to having a healthy pregnancy diet.

Pickled cucumbers

4-5 pickling cucumbers  1 Tbsp mustard seeds

2 Tbsp fresh dill, snipped              2 Tbsp Celtic sea salt

1c filtered water

Wash cucumbers well and place in a quart-sized wide mouth mason jar. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator. (Note: recipe from Nourishing Traditions)

Laura Flynn, Registered Dietician, is Co-Author of The Fit and Healthy Pregnancy Guide - your source for holistic coaching on pregnancy nutrition and exercise. Visit http://www.FitandHealthyPregnancy.com for Free Special Reports and articles.

Article Source: http://EzineArticles.com/?expert=Laura_Flynn

Most people start an exercise program to lose weight. Of course, this isn't the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you're pregnant.

When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it's an important piece to the puzzle.

But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. This is the one people often forget about. The running (i.e. cardio) craze of the 1970's is still in the forefront of people's mind when they think about good exercise, burning calories and a healthy, lean body.

The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!

All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.

Pregnancy strength training will help:

o             Reduce back pain

o             Increase your energy levels

o             Make labor and delivery easier

o             Keep you strong and injury free

o             Combat postural changes during pregnancy

o             Make post-partum weight loss MUCH easier and faster

o             Flatten your tummy after delivery

Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.

If you didn't have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you'll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don't have any complications that could be affected by a pregnancy exercise routine.

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit FitandHealthyPregnancy.com for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

Article Source: http://EzineArticles.com/?expert=Michelle_Ladd