Preparing for Pregnancy

Great nutrition and regular exercise are important for preparation for pregnancy. Being in good nutritional “shape” before pregnancy can help your body and your baby’s, especially during the early and important developmental stages of pregnancy before most women know they are pregnant.

There has been a lot of buzz in recent years about nutrition and fertility. Causes of infertility most related to nutrition involve body weight and ovulation. Women with low levels of body fat, especially those that do not menstruate are at risk for fertility problems. Women who are overweight (BMI 25-29.9) or obese (BMI 30 or greater) are also at risk for ovulation-related infertility. It has been noted that women who carry extra weight in the belly might be at particular risk.

A natural approach to increasing fertility is to achieve and maintain a healthy weight through a combination of a healthful diet and regular exercise. Crash diets are not recommended, as they often eliminate healthful nutrients necessary for good health and to prepare the body for a healthy pregnancy.

Nutrition ideas:

• Take a multivitamin with 400 mcg of folic acid.
• Avoid trans fats (hydrogenated oils in many processed and fast foods).
• Limit refined starches (white bread and rice, refined sugar, cakes, cookies, crackers).
• Choose higher-fat dairy products if you have an ovulation disorder (return to lower-fat dairy after pregnancy for weight maintenance and heart health).
• Follow the Plate Method for lunch and dinner: 1/2 plate colorful veggies, 1/4 plate lean protein primarily from plant sources (tofu, beans, nuts, seeds), 1/4 plate whole grain or high-fiber starch (whole wheat pasta, brown rice, beans, quinoa, millet, corn, peas, sweet potato with skin).
• Snack on fruit and veggies.
• Bring lunch from home instead of buying it out.

Exercise ideas:

• Choose exercise you enjoy so you will keep doing it.
• Meet friends for walks instead of lunch.
• Have family biking outings instead of watching TV.
• Hire a personal trainer.
• Join a gym.
• Try exercise classes at your local adult education center.
• Join a running, walking or hiking club.

Preparing for pregnancy can be an exciting undertaking. It can also produce stress. We know hormone levels are affected by stress which can impact the ability to conceive. As much as possible, reduce stress related to fertility and conception. Enjoy the healthful changes you are making. Celebrate all the ways your body moves and choose exercise you enjoy. Consider stress management techniques like yoga, meditation, journaling, counseling, etc. And have fun!

The American Plate - where does our food come from?

I had the good fortune of traveling to Hawaii last summer. It was there I ate some of the best organic strawberries I have ever tasted. They were grown locally, and red all the way through, having been allowed to fully ripen before harvesting to develop their complex flavor and sweetness naturally. When was the last time you had a strawberry that was red all the way through? This week I bought some organic strawberries that were grown in California. They were red on the outside, and white on the inside, without the wonderful flavor and sweetness of the Hawaiian strawberries.

What caused such a difference in flavor and quality? Differences in soil? Growing and harvesting practices? Perhaps the loss in quality is related to the distance food travels to get to my grocery store?

To say that U.S. agricultural policy is complex is an understatement. There are many issues to consider: economics, environmental impact, humane treatment of animals and workers, nutritional quality of the food, etc. For a compelling look at how some of our food gets on our plates, and in what state it arrives there, check out the clips on the link below. Be forewarned - you might be inspired to watch the films in their entirety.

http://www.treehugger.com/files/2009/01/5-food-films-deserved-oscar-nomination.php?dcitc=daily_nl