Categories > Pregnancy Health

Pregnancy Nutrition: Foods To Build A Healthy Baby

Many people understand the importance of eating healthy during pregnancy because food plays a huge role in a baby’s development. Many cultures around the world have famous foods that are prized for nourishing people before, during and after pregnancy.

Your body will do everything in its power to reproduce successfully, however it’s up to you to provide it with the necessary nutrients to build the healthiest baby possible.

The Plate Method

A good place to start is by having a good balance of macro and micro-nutrients at each meal (vitamins, minerals, carbs, proteins and fats).

The plate method is an excellent guideline to use when planning meals and measuring proportions. Aim for half of your plate being composed of non-starchy vegetables, one quarter composed of protein and fats, and the remaining quarter composed of fruits or vegetables.

For example:

  • 2 or more cups of vegetables with some healthy fat, like a good quality oil or avocado.
  • 3-4 oz of protein, either plant-based or animal-based
  • 1/2 cup of starchy or root vegetables 

If you feel better on a low carb diet, aim for less starch and more greens, healthy fat and protein.

The Plate Method Components:

1. Protein

Strive to have a variety of protein sources in your diet to ensure you get a good balance of amino acids and other key vitamins and minerals. Try not to get caught in eating the same thing again and again.

For example:

  • Organic beef, lamb, bison, chicken, turkey
  • Seafood (wild caught)
  • Organ meats such as liver, heart, kidney
  • Eggs (pasture raised, organic)
  • Almonds, cashews, pecans, walnuts, hazelnuts, pumpkin seeds, sunflower seats, chia seeds
  • Beans, peas, lentils, brown rice

2. Fat

Your body’s need for fat-soluble vitamins (A, D, E, K)  increases during pregnancy. A baby’s brain is made up of 60% fat and depends on omega fatty acids, choline, and fat soluble vitamins for development. The key is to prioritize high quality/healthy fats and avoid trans and saturated fats.

For example:

  • Fish
  • Nuts & seeds
  • Olives, coconuts, avocados
  • Organic butter or ghee

Avoid processed vegetable oils such as corn oil, canola oil, soybean oil, peanut oil or margarine. Try to stay away from anything deep fried or processed, as they are usually cooked in these low quality oils.

3. Vegetables

Vegetables are little powerhouses packed with vitamins and minerals necessary for building baby’s bones, blood, joints and much more. Aim to fill half your plate with an assortment of vegetables. And just like protein, don’t get caught up in only eating the same few vegetables again and again. Choose from a wide variety of vegetables.

For example:

  • Artichoke
  • Asparagus
  • Bells pepper
  • Cabbage
  • Brussels Sprout
  • Cauliflower
  • Celery
  • Eggplant
  • Greens: spinach, kale, collards, watercress, bok choy, arugula, dandelion
  • Tomato
  • Leek
  • Okra
  • Onion
  • Radish
  • Zucchini
  • Carrot
  • Cucumber
  • Snap pea
  • Spaghetti squash
  • Sweet potato
  • Beet

4. Fruit

Fruit is an excellent source of hydration, vitamins, minerals, antioxidants, and phytonutrients. These are all required for collagen/skin formation, immune development, iron absorption, wound healing and much more.

When craving something sweet, try fruit such as baked apples & cinnamon, peaches & yogurt or a berry smoothie. Try to satisfy your sweet tooth with whole foods.

For example:

  • Blueberries, raspberries, strawberries, blackberries
  • Apples
  • Peaches
  • Bananas
  • Mangoes
  • Melons

5. Fluids

When you’re pregnant, your fluid intake needs to increase. Your baby is swimming in amniotic fluid and your blood volume increases significantly. Water plays a huge role in nutrient absorption, digestion, transporting oxygen, and more.

Try to drink good filtered & mineralized water. Chlorine in tap water disrupts the gut flora for both the pregnant parent and the baby. Aim for about 10 cups of water a day.

In Summary

Make it a priority to add more real foods and minimize processed foods.

Think variety! Try to avoid eating the same dishes over and over again, incorporate new proteins, new vegetables, and new fruits.

Eat healthy omega-rich fats and avoid trans or saturated fats.

Stay hydrated!

For more information on how we can help you optimize your Pregnancy Nutrition, book a free 15-minute online consultation today!

Prenatal YogacuPressure

When

Sundays
11:00am – 12:00pm

May 3 – June 7

Who

Instructor: Sarah Kent
BA. Psychology
Certified Yoga Teacher

Why

Studies show that yoga postures and acupuncture points help to decrease pregnancy pain and benefit pregnancy, labour and birth outcomes.

Join us for this special on-line 6 week series of Yoga and Acupressure to support mom’s changing body throughout pregnancy and to help prepare the body for labor.

This practice will focus on:

  • strengthening and energizing
  • relief of pregnancy pain
  • increasing flexibility
  • breathing & relaxation techniques
  • creating a calm environment for you & your growing baby

This class welcomes all stages of pregnancy and all levels of yogis, including beginners.

Registration

6 Classes: $120
drop-in: $25

Register on-line
A secure link will be sent to you upon registration.

Yoga

A regular yoga practice offers many health benefits to both the mind and body. Yoga practice provides a refuge from our busy stressful lives.

Physical Benefits:

  • Strength
  • Flexibility
  • Muscle tone
  • Cardiovascular health
  • Circulation
  • Physical endurance
  • Lung capacity
  • Weight reduction
  • Pain and injury prevention
  • Anti-inflammatory

The mental and spiritual aspects are extremely valuable; yoga can help with stress management and calmness. It can help alleviate depression, insomnia and anxiety as well.

We offer both group yoga sessions as well as one-on-one personalized yoga.

Our instructors are additionally trained in fertility and prenatal yoga as well as acupressure as an effective adjunct.

Contact us for more information.

Acupuncture for Pelvic and Back Pain in Pregnancy

Even though I have not experienced the miracle of pregnancy, I can say that I am no stranger to pain. I know pain not only affects us physically, but that it takes its toll on us mentally as well! Having to constantly modify our duties and activities, it creeps into every aspect of our life.

Once my patients become pregnant, their bodies change to accommodate the life that is growing inside. Of course there are going to be associated aches and pains and pelvic pain is very common.

Fortunately, I have had much success treating pelvic pain in pregnancy with acupuncture.  Here are a few snippets from a systematic review of three studies on the success of acupuncture treatment for the relief of pelvic pain in pregnancy (1):

  • In 2000, a study found that the acupuncture group had a baseline of 7.4/10 pain that decreased to 1.7/10 after 4 weeks of acupuncture.  Whereas the control group’s pain only improved from a baseline of 6.6/10 to 4.5/10.
  • In a 2004 study, 60% of women in the acupuncture group reported less pain compared to 14% of the control group. 0% of the women in the acupuncture group required pharmaceutical intervention.
  • In 2005, a study compared 3 groups: an acupuncture group, a stabilizing exercises group and a control group. The baselines were 65, 60 and 63 respectively out of 100. The pain levels decreased to 35 in the acupuncture group, 50 in the stabilizing exercises group and 59 in the control group. Fewer women reported having pain when turning over in bed in the acupuncture group (66% vs 71% vs 88%.)

Acupuncture can successfully treat pregnancy related pelvic pain in less time, without the use of pain killers, and with less intervention than other treatment options!

If you need help with your pelvic or back pain, contact us for a free 15 minute Q & A or to book in with us today!

Reference:
1. Carolyn C. Ee, MBBS, BAppSci (Chinese Medicine/Human Biology); Eric Manheimer, MS; Marie V. Pirotta, MBBS, PhD; Adrian R. White, MA, MD, BM BCh,  Acupuncture for pelvic and back pain in pregnancy: a systematic review , MARCH 2008 , American Journal of Obstetrics & Gynecology

Exercise Guidelines For Pregnancy

By: Paige Wyatt

Living a health lifestyle has never been more important than while you’re pregnant. Not only are you now responsible for your overall health and well being, but also that of your unborn baby. What we eat, how much we sleep, how much water we drink, our mental and emotional stress, as well as how much we exercise need to be taken into consideration for a healthy pregnancy.

The new 2019 Canadian Guidelines for Physical Activity Throughout Pregnancy has shed a new light on recommendations for prenatal physical activity. Not only can we help to reduce complications during pregnancy but it can also optimize health and wellbeing for both mother and child.

Previous concerns over fetal health during pregnancy have long been a deterrent for prenatal physical activity. The thought of exerting ourselves and potentially increasing our chances of miscarriage, stunting gestational growth, inducing preterm labour, and harming the fetus has caused a lot of expecting mothers to reduce and stop their exercise program. Less than 15% of women are engaging in the recommended prenatal exercise.

But, here’s the truth; these concerns have never been proven by research. Instead we’ve seen a rise in pregnancy complications such as gestational diabetes, preeclampsia, gestational hypertension and large for date babies, which may be the cause of rising maternal obesity.
Physical activity is now being looked at as a preventative and therapeutic measure to reduce pregnancy complications.

WHAT DO THEY RECOMMEND?

• All women without contraindications should be physically active throughout pregnancy
• 150 minutes of moderate-intensity physical activity per week
• Physical activity should be accumulated over a minimum of 3 days per week
• Aerobic and resistance training achieved greater benefits
• Pelvic floor muscle training (eg. Kegels) may be performed on a daily basis to prevent urinary incontinence
• Exercises should be modified to reduce supine position

WHAT ARE THE BENEFITS?

Women who exercise during pregnancy have a reduced chance of gestational diabetes, preeclampsia, gestational hypertension, cesarean delivery and operative vaginal delivery. Exercising while pregnant can also help reduce post partum recovery time, decrease depression and stress levels, as well as overall weight gain.

IS EXERCISE FOR EVERYONE?

No. These guidelines are intended for women who do not have any pregnancy complications. Although exercise exhibits many health benefits there are certain conditions that are considered absolute contraindications. EVERYONE should be thoroughly evaluated by their OBGYN before beginning an exercise program to ensure there are no medical conditions.
Absolute contraindications are as follows:
• Ruptured membranes, premature labour
• Unexplained persistent vaginal bleeding
• Placenta previa after 28 weeks gestation
• Preeclampsia
• Incompetent cervix
• Intrauterine growth restriction
• High-order multiple pregnancy (eg., triplets)
• Uncontrolled type 1 diabetes, uncontrolled hypertension, or uncontrolled thyroid disease
• Other serious cardiovascular, respiratory or systemic disorder

HOW TO START BEING PHYSICALLY ACTIVE DURING PREGNANCY?

According to the new guidelines there is never a better time to start exercising than the PRESENT. Even if you have never exercised before it is recommended to start. If you’ve never exercised, starting gradually and slowly increasing your intensity and frequency is recommended.
Although the more activity you do, the greater the benefit, even small amounts of physical activity have been proven to be beneficial. Exercise can be for everybody! Take a prenatal yoga class, go for a brisk walk, go for a swim, take an aerobics class or get your sweat on by stationary cycling.
Keep in mind that there may be periods of fatigue and discomfort as your body changes throughout pregnancy, and certain activities may need to be modified as pregnancy progresses. Remember, IT’S OKAY TO REST!

THINGS TO CONSIDER

  1. 1. Take it easy! A good indication that you are not overdoing your workouts is by using the “Talk Test.” If you are able to carry on a conversation while exercising it is likely that you are not overexerting yourself.
  2. 2. Always make sure you maintain adequate hydration- drink water before, during and after exercise.
  3. 3. Avoid physical activity in excessive heat and humidity (eg. hot yoga). A thermo-neutral environment is recommended.
  4. 4. Avoid activities that involve a risk of falling, or physical contact that may induce risk of fetal injury (eg. horse back riding, non-stationary cycling, extreme hiking)
  5. 5. No scuba diving.
  6. 6. No high altitudes.
  7. 7. Seek obstetric advice if considering exercising above the recommended guidelines.
  8. 8. Listen to your body and if you experience any symptoms while exercising such as persistent shortness of breath, severe chest pain, regular and painful uterine contractions, vaginal bleeding, persistent loss of fluid from the vagina, persistent dizziness, and faintness that does not resolve with rest STOP physical activity and consult a health care provider.

In summary the new 2019 Canadian Guidelines for Physical Activity Throughout Pregnancy has recommended moderate-intensity exercise during pregnancy to help reduce pregnancy complications and optimize health for both mother and baby.

https://els-jbs-prod-cdn.literatumonline.com/pb/assets/raw/Health%20Advance/journals/jogc/JOGC908_LR-1539864964137.pdf

https://sogc.org/news-items/index.html?id=229

https://www.acog.org/Clinical-Guidance-and-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period

My Favorite Resource For Pregnant Mothers To Be

By Christina Pistotnik

The time between that positive pregnancy test and holding your newborn in your hands can be filled with a mixture of emotions. On one hand you are so excited that you are going to be a mother but on the other hand you can’t help but feel anxious because it is hard to know what you can and cannot do. Some of you invested time, energy, and financial contributions in order to get to this place, and of course you want to do everything you can to safely maintain this pregnancy.

One of my favorite resources that I refer to and suggest to newly expectant mothers is called Motherisk. It is a Canadian site and program facilitated by the Toronto Hospital for Sick Children and they provide evidence-based information about what is and is not safe during pregnancy. I really enjoy it because it is easy to use and contains a vast array of information all on one site. Plus they have a toll free number (1-877-439-2744 ) that you can call and speak directly to a nurse that will help you out with any concerns you may have.

Having reliable resources and specialists to support you during pregnancy is important because it can help ease uncertainty surrounding an important time in your life.

What about acupuncture, is it safe during pregnancy?

Since the majority of my patients start seeing me while in the process of trying to conceive, I get this question quite a lot in my practice and the answer is; Yes, acupuncture is a safe and effective form of treatment in pregnancy. This is because it utilizes the body’s own healing process to help maintain pregnancy by keeping the uterus calm and stabilizing progesterone which keeps the lining secure until the placenta takes over. Plus it helps to minimize uncomfortable pregnancy symptoms which include; nausea and vomiting, aches/ pains, insomnia, and energy issues.
Plus, an added bonus when receiving acupuncture treatments is that it has a very calming affect on the body. Therefor, it can help with stress and anxiety that you may be experiencing during this time.

As an acupuncturist specializing in fertility and pregnancy, I am happy to safely treat you for any of your pregnancy concerns. Call Whole Family Health to book your appointment or learn more about our Fertility Services today!

Moving Forward From Pregnancy Loss: 4 Things That Help

October is Pregnancy and Infancy Loss Awareness Month, and in honor of heartbroken parents, blessed little lost ones, and all dear folk touched by this grief, we recognize this all too commonly shared experience.

We all process this kind of loss in our own way, and in our own time. One of life’s humbling mysteries – sometimes there is an explanation, and other times there is not. Either way, we are left to grapple with that which we don’t have control over, and to practice with somehow making peace with it, while sorting out how to move forward.

Often losses can be isolating, held close and private, locked in the silent hope of the first trimester. Hopefully to be spoken of later, perhaps when a little less emotionally raw.

While later term losses or stillbirths may be collectively grieved; empty-armed parents, navigating how to move forward at the mercy of often unpredictable waves of emotion. Moving through a life unchanged and yet forever changed – buoyed or sunken by the community’s varying depth of understanding and expectation.

It is said that 1 in 4 pregnancies end in miscarriage by age 35, and once we start talking about it, we realize that everyone knows at least one person who has suffered a loss- if they haven’t experienced one themselves.

What does life after loss look like? There is no right or wrong way to grieve, we all do it in our own way and in our own time. Some of us are de-railed for a short time, and others of us never quite ‘get over it.’ Some of us need potato chips, while some of us need long walks, or both. Whatever it may be, allow the time and space to be with it in whatever way works best.

Here are some things that will help in the wake of pregnancy loss:

1. Breathe. Studies show that Mindful breathing exercises shift us out of fight or flight and activate our pre-frontal cortex- which is responsible for higher executive functioning. This supports our recovery from traumatic events and helps us to be present with and to integrate these experiences in a healthy way.

Mindfulness allows us to have the perspective we need to see our way through difficult times, without avoiding or being completely high-jacked by the negative impacts of the associated stress. Accessing resources like a Mindfulness class or a Mindfulness App like Headspace have far-reaching benefits.

2. Nourish and renew. Pregnancy loss and stillbirth can be draining both physically and emotionally. Eat replenishing foods, that are nutrient-rich and tonifying. Try to stay away from refined and processed foods, while gravitating toward a whole foods diet.

Stick to warm and cooked meals, especially in the colder seasons. These are more easily digested, and your body doesn’t have to work as hard to metabolize them. Bone broths, which are rich in amino acids, vitamins and minerals are easily absorbed, rehydrating, and fortifying.

3. Follow up. Follow up with your doctor. Especially if bleeding or pain persists or if your energy levels are slow to recover. Your doctor can run standard blood-work to check on hormone and iron levels after a loss. He or she can also determine if there is any indication for ultrasound imaging to ensure that no pregnancy products remain and/or that healing from any procedure is going smoothly.

If you have had more than one loss, your doctor will likely want to run a Recurrent Pregnancy Loss Panel, to rule out any potential contributing physiological factors.

4. Acupuncture. Acupuncture promotes blood flow, regulates inflammation, supports hormone balance, and decreases stress. It helps with recovery from both spontaneous miscarriage, procedures and stillbirths, as well as supports regulation of your cycle after loss.

Treatment plans are individualized, based on factors relevant to your particular case, and can include regular acupuncture, customized Chinese herbs, and a review of recommended supplements, diet and exercise.

If a Western diagnosis has been identified, and/or Western Medical treatment is necessary, we make modifications to support this process. The primary aim is to help your body re-set. Should you plan to create and carry another healthy pregnancy, then we also help to prepare for this, while supporting the mental-emotional process and doing what we can to prevent another loss.

Pregnancy and infancy loss is not uncommon, and the more we speak to it, the better
we are able to understand and support one another. Bless the hearts of those who know
this kind of loss first-hand and bless the hearts of those who love and support them.

 

Dr. Alda Ngo

For more information on how we can support recovery and prevention of pregnancy
loss, please feel free to contact us for a free 15-minute phone consultation.

Morning Sickness and Acupuncture

Morning sickness is one of the hallmark signs of pregnancy but for some women, it can be extremely debilitating.  (more…)

How You Can Create a Healthy Baby with Whole Family Health

There is a reason that a baby is referred to as the “miracle of life”. Sometimes, it can seem unbelievable that a little human grows inside of a woman. The idea that at just five weeks into pregnancy, your tiny bun already has a brain, spinal cord, and heart can be even more difficult to imagine.

 

But, it’s true. And even at this very beginning stage of life, health is important.

 

Did you know that an entire blueprint of a child’s future health can be derived from mom’s health during pregnancy? That’s right. A mother’s health (even before conception) influences the health of her fetus.

 

What does this mean? It means that the best way to ensure your child is healthy doesn’t start after they are born, or even during pregnancy. It starts with your preconception preparation!

 

First things first

 

It’s no secret that young adults are experiencing more hectic, stressful lifestyles as workloads double and financial stress increases. Today’s generation are also victims of convenience, able to order fast food to their doors and no longer needing to walk or use a bicycle as much as in days gone by. Not to mention the increased use of pesticides, and more exposure to radiation from appliances and devices.

 

So, what is being done to combat these negative effects? Especially during preparation for pregnancy? Well, it starts with understanding that health starts with you. How you treat your body, what you put into it, and how you relieve stress all play vital roles in the outcome of your child’s health. By taking ownership and putting a process in place to optimize your mind and body for child-bearing, you are taking the first step.

 

How can Whole Family Health help?

 

We combine traditional Chinese medicine and regular acupuncture treatments with nutritional and lifestyle guidance, as well as mind-body stress reduction techniques to increase your fertility naturally.

 

We take a holistic approach to restoring fertility by focusing on your entire health and wellness; we offer fertility acupuncture, fertility massage, nutritional advice and more. The reproductive system is connected to and affected by all the other systems. By treating the entire person, we identify and remove hormonal, physiological, and even emotional issues impacting fertility, bringing you into balance and enhancing your ability to conceive.

 

Interested in how we can work with you to improve your health and increase the likelihood of conception? Contact us today!

 

 

4 Board Certified Fellows of the American Board of Oriental Reproductive Medicine at Whole Family Health

Congratulations to Christina Pistotnik RAc, DAc, HHP, FABORM and Monica Patt RAc, HHP, FABORM on your recent certification with ABORM! (more…)

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