1. MYTH: FATS should be reduced in the diet to maintain weight, healthy heart function and low cholesterol. Where you find low fat products there is an increase in sugar which is immediately turned into fat and stored in the body
2. FAT is FUNDAMENTAL for nervous system function, correct hormone balance, for babies it enhances IQ, concentration and focus and enhances immunity and reduces inflammation in the body.
3. GOOD FAT Vs BAD FAT: The right type of fats are therapeutic and fundamental to many biochemical pathways within the body

[ilink style="download" url="http://www.healthsanctuary.com.au.php53-3.dfw1-1.websitetestlink.com/wp-content/uploads/2012/05/MUMS-BUBS-HANDOUT.pdf"]Download: Optimal Nutrition for Mums & Babies[/ilink]

Nutrients & Supplementation

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Folate (400mcg)
Liver, brewer’s yeast, dark leafy green vegetables, whole grains, steamed broccoli, cauliflower
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• Protects against spina bifida
• Is important for synthesis of DNA & RNA which plays a role in cell development
• Is important for maturation & implantation of the egg
• Plays a role in foetal growth & development
• Particularly important in IVF treatments
• Protects against low birth weight, foetal growth & retardation, nueral tube defects, spontaneous abortion, pre-eclampsia (hypertension in pregnancy)

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Iron (22-36mg/day)
Red meat, poultry, fish Vegetarian sources: beans, nut & seeds, dried fruits, whole-grains, dark leafy green vegetables (spinach, kale, dandelion, broccoli, asparagus) black strap molasses
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• Assists with healthy development of foetus
• 1000mg of maternal iron stores are used to supply oxygen to the foetus
• Increases blood cell mass to help with blood circulation during pregnancy
• Iron deficiency causes placental inflammation
• Iron supplementation has shown to reduce the risk of early delivery
• Supports healthy brain function and immunity in the mother and foetus

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EPA DHA/ Fish Oil
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• Assists with healthy brain development and function of the baby
• Co-ordination and all nervous system functions are enhanced with the
• supplementation of

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Multivitamin & Mineral
(without vitamin A) Organic fresh fruit & vegetables, grains and filtered water

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• To prevent against any deficiencies for the developing baby and the mother because as a general rule the baby will absorb all nutrients from the bloodstream leaving the mother depleted

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Probiotic
Found in some foods in minute doses, such as yoghurt, miso and keffir. Supplementing for the proper dose is essential
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• Protects against staph infection
• Builds immunity
• Reduces susceptibility to allergies in the baby
• Keeps mums immune system strong
• Regulates Bowel movements for mum during pregnancy

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Vitamin D
(1,000mg) *usually needed if pregnant through winter and lacking sunshine
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• Protects against the chances of the baby contracting atopic conditions such as asthma or eczema
• You must check your levels first by blood test with your GP however it
• has been found to effect your babies IQ if you are pregnant during
• winter and not getting the usual sun exposure.
• You need 30 – 40 mins (unprotected midday sun to replenish Vitamin D levels)

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Iodine
(200mcg) Salt water fish, seaweeds, kelp, beef liver, milk products, iodised sea salt
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• Iodine deficiency is becoming more prevalent in women in Australia
• Iodine deficiency can inhibit fine motor skills and impair speech or
• hearing in newborn babys
• Reduces the risk of stillbirth, miscarriage and spontaneous abortion

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Pregnancy Blood Tests Recommended (with your GP)

• Oestrodial (day 3, 21)
• Progesterone (day 3,21)
• Testosterone (day 3,21)
• FSH & LH
• Serotonin & dopamine
• Antiphospholipid antibodies
• Antisperm antibodies
• LFT
• B9/B12
• Haemoglobin
• STDS
• IGa, IGg, IgM
• TSH

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Foods to avoid during pregnancy

It is important to maintain a healthy balanced diet during pregnancy and listen to your body and eat what you feel like your body needs. There are some foods that are more likely to contain dangerous bacteria so it is better to avoid them whilst pregnant:
These are:

• Soft white cheeses (unpasteurised)
• Raw uncooked fish
• Unwashed raw vegetables (try to wash in filtered water)
• Soft serve ice cream
• Undercooked meats

Food preparation:

• Wash all vegetables and meats before preparing to cook
• Use a different chopping board for meats and vegetarian products
• Wash your hands after touching animals or handling pet litter or foods

Other Lifestyle Changes:

Alcohol
Drinking alcohol during pregnancy can lead to miscarriage, stillbirth, premature birth or your baby could be born with foetal alcohol syndrome (slow growth before and after birth, and mental disabilities). As it is not known whether there is a safe level of drinking during pregnancy the National Health and Medical Research Council advises women that it is best not to drink during pregnancy.

Caffeine
Small amounts of caffeine are safe during pregnancy but excessive volumes may increase the risk of miscarriage and premature birth. Caffeine is in coffee, tea, chocolate and cola (and some other soft drinks). NSW Health recommends that pregnant women limit themselves to 200mg of caffeine daily. That is 2 cups of ground coffee or 2 1/2 cups instant coffee, 4 cups medium strength tea, 4 cups cocoa/hot chocolate or 6 cups of cola.

Smoking
Smoking is dangerous for your baby. Smoking increases the risk of premature birth, low birth weight, respiratory problems and SIDS. There is no safe level of smoking. For help to quit smoking call the Quitline on 131848.

MOTHERSAFE: further questions on supplements you can call a hotline called MOTHERSAFE. The Mothersafe support line operates every day between 9am-5pm on 9382 6539 or 1800 647 848

Emotional rollercoaster:
Pregnancy can be totally smoothe for some and an emotional rollercoaster for others, it can bring up a your own personal issues and relationship issues. It can also challenge the family dynamic a little. I would suggest you get some support during this time, I recommend my counsellor Kellie Miles, kellie@lifepaint.com.au she specialises in issues with motherhood and relationships, she offers support to become more resourceful in your situation and how to be a wonderful mother. Hormones can also play a part in this too, so keep up your exercise and engage in thing you love and that bring you joy so you can stay strong. Also get support if you feel like you need it.

Exercise during pregnancy:
It is important not to put too much of a toll on your body when you are pregnant but it is equally as important to strengthen your core muscles and keep moving during this time for good mood and smoothe birth.

The best forms of exercise during this time are:

• Yoga (prenatal class ) dharamsahala yoga centre, north bondi
• Pilates (make sure your instructor is qualified in preganancy
• Light weights and core strength
• Walking
• Swimming (try to look for a less chlorinated pool than some indoor pools) Boy Charlton,
• Icebregs or Wylies womens baths are lovely!
• Pelvic floor exercises

Highly Recommended Reading:

• Buddhism for Mothers, Sarah Napthali
• Gentle Birth, Gentle Mothering, Sarah Buckley GP, Paediatrician
• You Sexy Mother, Jodie Hedley Ward

For IVF Babies

• 2012 and Beyond, Dianne Cooper

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High Mercury Fish

• Swordfish
• Shark
• Broadbill
• Marlin
• Salmon
• Tuna
• Catfish
• Orange roughy

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Low Mercury Fish

• Mackerel
• Snapper
• Flathead
• Herrings
• Trout
• Whiting
• Bream
• Mullet
• Tinned salmon & tuna (in moderation)
• Anchovies
• Sardines
• Trevally
• Squid & octopus

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Eliminate Environmental Oestrogens (Xenooestrogens)
There are many substances in our environment that act as oestrogens in the body.

• The most common forms of Xeno-oestrogens are:
• Animal fats (especially red meat and non organic dairy products)
• Foods that have contact with plastics (ie glad wrap)
• Foods reheated in plastic containers
• Products containing SLS, parabens, benzoates
• Unfiltered water
• Breathing air contaminated by chemicals from industrial areas
• Pesticides, herbicides, fungicides, household bug spray
• Microwaves
• Petrochemicals (found in household cleaning products)
• Aluminium containing deodorants
• Excess of unfermented soy products (soy milk, tofu – which are highly processed)

Foods to include (that help to balance xeno-oestrogens)

Try to eat organic produce where possible. Non organic fruit and vegetables contain organochlorides and other pesticides that mimic oestrogen in the body.
Foods containing phyto-oestrogens

• Phyto-oestrogens are components that bind to oestrogen receptors to reduce circulating oestrogen: these foods are:
• Cabbage
• Broccoli
• Brussel sprouts
• Radicchios
• Soy beans (or fermented soy products such as miso, bonsoy soy milk, and tempeh) not tofu
• Linseeds
• alfalfa

Foods that enhance liver & digestion

• lemon juice or apple cidar vinegar and water in the morning (20mins before food)
• garlic
• ginger
• onion
• mushrooms
• dandelion coffee

The program is  $299 investment (health fund rebates apply) inclusive of products and 2 consultations (initial and follow up) & Healthy Living Workshop.

Next group starts commences 3rd March 2012

• stop feeling bloated
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BOOK IN FOR YOUR INITAL CONSULTATION 3rd March to commence 5 March.

Email emily@healthsanctuary.com.au o04071314.

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Crystal Therapy helps with:

• Relaxation & grounding
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There’s no better feeling when someone I have worked with experiences the profound benefits and achieves freedom from whatever was holding them back. It truly is a joy to see them ‘on their way’ in life. I love to see people winning, healthy and happy. After all, bliss is everyone’s birthright.

[box type="note"]Phone: 0407 008 736[/box]

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Poppy creates individually tailored programs which emphasise the importance of intergrated physical, mental and spiritual awareness to support clients in achieving their goals.

With extensive industry experience, she has witnessed remarkable changes in peoples wellbeing and continues to impart the importance and value of health to others.

Offering private and group sessions including:

• Functional and Sustainable Fitness
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[box type="note"]0414 294 460[/box]

[box type="note"]ASCA, CHEK Qualified Registered Practitioner,  Personal Training, Weight Management, Strength and Conditioning, Pre/Post Natal, [/box]