Crazy Sexy Life

by Judy Panke, RHN

There is no time of greater nutritional importance in one’s life than during gestation and the first year of life; the nutrition received while in utero will directly influence health after birth and later into life. Eat an organic, varied, colorful diet during pregnancy to ensure that you and your baby receive plenty of good quality nutrients necessary for health and wellness.

Fruits and vegetables are the best sources of nutrients during pregnancy. Choose organic whenever possible, and try to buy local and in season for optimum nutrition. Fruits and vegetables contain lots of fiber, water, vitamins, minerals, anti-oxidants and other phyto-nutrients, and are best consumed raw. Get an immune boost with foods rich in vitamins A, C, and E, and the minerals selenium and zinc – broccoli, peppers, lettuce, spinach, asparagus, apricots, peaches, and garlic are all great choices.

It’s very important not to skip meals, and to snack regularly throughout the day to maintain blood sugar levels and avoid fatigue. Aim for colorful meals and snacks – throw some fresh, raw greens into your breakfast fruit smoothie for added nutrients and a pop of bright green. Add blueberries, strawberries, or cranberries to your lunch time salad for extra vitamin C and anti-oxidants; make it a whole meal with a small handful of almonds or walnuts, full of protein and healthy fats. Choose broth based bean and vegetable soups for fiber, protein, and minerals, and try whole grain breads, pastas and cereals for extra fiber and nutrients. Fight hunger with frequent snacks like hummus and carrots, apple slices and almond butter, zucchini slices with salsa, toast and nut butter, or fresh fruit salad sprinkled with hemp or sunflower seeds.

During pregnancy, essential fatty acids (EFAs) are also very important. EFAs are used in the creation, development, and growth of a fetus, particularly in the neurological development, increasing an adults already high need dramatically. If EFAs are not present in sufficient amounts, general growth and neurological development may suffer, immunity may be reduced, and intelligence later in life may be impacted. Ensure adequate consumption of EFAs with olives and olive oil, raw nuts, hemp seeds, pumpkin seeds and pumpkin oil, flax seeds and flax oil, and chia seeds.

One of the most important, and also simplest dietary improvements to make during pregnancy is to drink more water! Many women avoid drinking water during pregnancy because of the (constant) need to urinate due to increased pressure on the bladder. Unfortunately there is not a lot to improve this but it is still necessary to drink lots of water. Take comfort in the fact that frequent bathroom trips may reduce your risk of spider veins of varicose veins, by encouraging blood flow from extra walking!

Fortunately, there are not many foods to avoid during pregnancy. Raw fish, seafood, eggs, meat, and some cheeses should not be consumed. Deli meats and smoked seafood carry a risk of listeria and other bacteria that may cause miscarriage, and therefore should be avoided during pregnancy and breast feeding. All fish and seafood should be reduced or eliminated during pregnancy because of unsafe mercury levels and other heavy metal levels. Accumulated heavy metals in the tissues of fish and humans can contribute to disease, impaired neurological development and function, and hormone disruption, among many other things.

It’s also important to avoid caffeine, alcohol, and artificial sweeteners during pregnancy. Commonly referred to as ‘non-nutrients’, these items do not promote healthy fetus development or growth.

Some common complaints during pregnancy are morning (or all-day!) sickness, constipation, indigestion, insomnia, and irritability. Fortunately, you can influence these symptoms with simple dietary improvements.

Believe it or not, nausea is a good thing – it’s your body’s natural protective mechanism for keeping out potential pathogens that may hurt you or your baby. Eating smaller more frequent meals can help with sickness, and avoiding overly spiced or flavored foods can be helpful as well.

Constipation is a frequent symptom during pregnancy because of compression on the bowels from the uterus. This is often amplified by prescriptive iron supplements, which are very hard on digestion. If your Doctor or health professional has suggested iron supplements, choose one sourced from spring water for easier digestion and less constipation. If constipation persists, try flax seeds, known to be helpful for constipation. For a quick solution, soak 1 tbsp whole flax seeds in 1 cup filtered water overnight. Drink the mixture in the morning, followed by one large glass of water, and await a complete bowel movement. Ground flax seeds may be helpful for some people with constipation, and can be added to foods such as yogurt, applesauce, salads, cereal, oatmeal, and even ice cream. Remember to drink plenty of water to offset the effects of fiber, and to aid with bowel movements.

Indigestion is not as easily addressed as constipation. Because of increased pressure from the uterus and fetus on the stomach and other organs, indigestion is common for many women. Avoid foods that aggravate indigestion, such as fat and greasy foods, and do not drink liquids with meals. Also, only eat fruit alone, and always before a meal instead of after for comfortable digestion.

Insomnia and irritability during pregnancy are accepted as normal, but they don’t have to be. Include sufficient protein from clean sources such as beans, lentils, nuts and seeds, and good fats like olive oil, flax oil, and avocados for good moods, good sleep, and stress management. Whole grains like brown rice, quinoa and barley provide B vitamins which are important for fetus growth and development, as well as mood stabilization and stress management of the mother.

Nutrition should not be neglected during breast-feeding; all of the baby’s nourishment comes via milk made directly from mom’s diet. Keep the diet clean with lots of purified water, fruits and vegetables, and avoid common allergens such as wheat, soy, dairy, corn, eggs, and peanuts. Breast milk can often contain toxic levels of heavy metals and other environmental pollutants; these toxins can be passed from mother to baby and negatively impact health. To reduce toxic exposure to the baby, expel and discard the first few ounces of breast milk at each feeding. To encourage milk flow, try herbs such as fenugreek or blessed thistle.

Give your child the nutritional advantage, and watch them reap the rewards for years to come. They’ll thank you.

Judy Panke is Registered Holistic Nutritionist based out of Ottawa, Ontario Canada. She specializes in raw and vegan nutrition, and pre-natal nutrition. Judy has her own nutritional counseling and healthy dessert catering business, and can be reached through her blog, www.judysnutrition.blogspot.com.

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