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holisticnutritioninside out
by Jennifer OConnell
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What do you
expect from thenext 4 hours?
What would you
like to take hometo your mothers?
What would help
you as a midwifein the area ofnutritioneducation?
expectations
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the plan food as medicine
Importance of nutrition role as midwife in nutrition education general healthy eating guidelines conscious eating
homeostasis
pregnancy food folklore signs of hormonal shifts foods that heal imbalances
healthy diets daily dose of greens 21st century food food preparation finding individualized plan
Inside out
household + environment beauty + personal care thoughts + emotions
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definitions
holistic (adj.)
treatment of the wholeperson taking intoaccount theinterdependence ofthe physical, mental,
emotional + spiritualaspects
nutrition (n.)
provision to cells of thematerials necessary tosupport life; process bywhich a living organismassimilates food + uses it
forhealth + growth; asource of nourishment
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food = medicine"The doctor of the future will no longer treat thehuman frame with drugs, but rather will cure +prevent disease with nutrition.
"The human body heals itself +nutrition provides theresources to accomplish the task.
"Let food be thy medicine,
+ let thy medicine be food.
You are what you eat.
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why eat healthy during pregnancy? reduce risk of anemia, pre-eclampsia,
hypertension, diabetes contribute to a more comfortable
pregnancy by minimizing fatigue,nausea, constipation, leg cramps,reflux, heartburn
help prepare for birth Increase energy stores healthy uterus less likely to deliver early
stabilize emotions, balance mood,
decrease anxiety during and post-partum recover quicker return to pre-pregnancy body weight
easier
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Why?
We know.Eat HealthyTake Vitamins w/ Folic Acid
No caffeine, drugs, alcohol,smoking
What dont we know? Whats inand out of our control?Environmental toxins
Air, Water, Home, Cleaners,Personal Care Products(phthalates, parabens),Plastics (BPA), Pesticides,Radiation, Heavy Metals(lead, mercury), Fluoride
Medications -Prescriptions, OTCGeneticsNutritionpre-pregnancy and pre-natalUnknownDivine Intervention
Why me?
Why us?
Why this?
Why now?
Is it my fault?
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CDC National Estimates for 21Major Birth Defects, 2004-2006
Cases per Births Estimated AnnualNumber of Cases
Central nervous system
AnencephalySpina bifida w/o AnencephalyEncephalocele
1 in 4,8591 in 2,8581 in 12,235
8591,460341
EyeAnophthalmia/microphthalmia 1 in 5,349 780
CardiovascularCommon truncusTransposition of great arteriesTetralogy of Fallot
Atrioventricular septal defectHypoplastic left heart syndrome
1 in 13,8761 in 3,3331 in 1,252
1 in 2,21221 in 4,344
3011,2521,657
1,966960
*The national estimates data come from 14 birth defects surveillance programs: Arkansas, Arizona, California [8-county Central Valley], Colorado, Georgia [5-county metropolitan Atlanta], Illinois, Iowa, Kentucky, Massachusetts,North Carolina, Oklahoma, Puerto Rico, Texas, and Utah. The number of live births represented by these 14 programsfrom 20042006 was 4,038,506.** For this study, researchers took into account maternal age (for Trisomy 13, 21, and 18) and maternal race/ethnicity,which allows state and local programs to use these estimates as a point of reference for comparison with future
prevalence estimates. Adjustments are based on the United States live birth population, 20042006.
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CDC National Estimates for 21Major Birth Defects, 2004-2006
Cases perBirths
EstimatedAnnual Cases
Orofacial
Cleft Palate w/o cleft lipCleft Lip w and w/o cleft palate 1 in 4,3441 in 1,574 2,6514,437
GastointestinalEsophageal atresia/tracheoesophagealfistula
Rectal and large intestinal atresia/stenosis
1 in 4,6081 in 2,138
9051,952
MusculoskeletalReduction, upper limbsReduction, lower limbsGastroschisis
OmphaloceleDiaphragmatic hernia
1 in 2,8691 in 5,9491 in 2,229
1 in 5,8361 in 3,836
1,4547011,871
7751,088
ChromosomalTrisomy 13Trisomy 18
Trisomy 21 (Down syndrome)
1 in 7,9061 in 3,762
1 in 691
5281,109
6,037
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nutrition + birth defects Central nervous system: A lack of vitamin B9, more commonly known as folate (or its
synthetic form, folic acid), can lead to neural tube defects in infants such as spinabifida and anencephaly. Foods high in folate include leafy green vegetables, driedbeans, peas, and fruits
Congenital heart disease: a diet low in riboflavin (vitamin B2) and niacin (vitamin B3)are at risk of having babies with congenital heart disease, especially if they eat dietshigh in saturated fats. Green leafy vegetables are good sources of vitamin B2, andvitamin B3 can be found in nuts, and whole grains.
Gastroschisis: a birth defect in which the infants abdominal wall has a fissure or tear. Adiet low in protein orzinc and who have a low body mass index (BMI) are at risk forhaving an infant with gastroschisis. Inadequate nutrition and smoking duringpregnancy can also cause gastroschisis.
Congenital diaphragmatic hernia (CDH): diet low in vitamin B12, vitamin E, calcium,retinol, and selenium are at risk for having a child with congenital diaphragmatichernia. an opening in the infants diaphragm resulting in the contents of the abdomen
protruding into the thoracic cavity. Cleft palate: a restricted diet or who arent getting the proper nutrition have a chance
of delivering a child with cleft palate. A lack of folic acid and vitamin A in the mothersdiet are associated with isolated cleft palate (without a cleft lip).
A poor diet not only increases a mothers risk for birth defects, but also contributes topremature births, pregnancies that do not go full term, and high-risk pregnancies.
Source: Jennifer K. Nelson, MS, RD, director of clinical dietetics and associate professor of nutrition
at the Mayo School of Health Sciences in Rochester, Minn.
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toxins found in newborn cord bloodToxic Chemicals in Babies
Laboratory tests commissioned by Environmental Working Group (EWG) have, for the first time, detectedbisphenol A (BPA), a plastic component and synthetic estrogen, in umbilical cord blood of Americaninfants.
9 out of 10 Tested Had BPANine of 10 randomly selected samples of cord blood tested positive for BPA, an industrial petrochemicalproduced by the millions of tons annually to make polycarbonate plastics and epoxy resins. BPA has beenimplicated in a lengthening list ofserious chronic disorders, including cancer, cognitive and behavioralimpairments, endocrine system disruption, reproductive and cardiovascular system abnormalities, diabetes,asthma and obesity.
Up to 232 Chemicals Found in NewbornsIn all, the tests found as many as 232 chemicals in the 10 newborns, all of minority descent. While thesample is too small to project national trends, the minority cord blood study, commissioned by EWG inconjunction with Rachels Network, has produced hard new evidence that American children are beingexposed, beginning in the womb, to complex mixtures of dangerous substances that may have lifelongconsequences.
Stronger Measures Needed to Protect Pregnant WomenScientists and health experts are pressing for stronger measures to protect pregnant women and infantsfrom BPA and other environmental pollutants that disrupt the endocrine system. In June 2009, the EndocrineSociety, comprised of 14,000 hormone researchers and medical specialists in more than 100 countries,
warned that even infinitesimally low levels of exposure [to endocrine-disrupting chemicals]indeed, anylevel of exposure at allmay cause endocrine or reproductive abnormalities, particularly if exposure occursduring a critical developmental window. Surprisingly, low doses may even exert more potent effects thanhigher doses.
And in November 2009, the American Medical Association Board of Delegates approved a resolution thatcalled on the federal government to minimize the publics exposure to BPA and other endocrine-disruptingchemicals. The measure was advanced by the Endocrine Society, the American Society for ReproductiveMedicine and the American College of Obstetricians and Gynecologists.
Source: Environmental Working Group www.ewg.org
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intention love This baby is love(nothing to fear)
This baby is a blessing(not a burden)
This baby is a miracle(not a curse)
The intention is to educate notcreate FEAR.
We love our mothers, babies andfamilies and want to provideinformation and follow theseguidelines out of LOVE.
Ive learned thatwhenever I decidesomething with an openheart, I usually make theright decision.Maya Angelou
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choose with love
The choice between love and fear is the eternal choice, the never-ending
demand, the longest running show on Broadway. We make that decision witheach intention that we make our own, and with it bring into ourexperience
wonderful-feeling constructive consequences (love) or painful destructive
consequences (fear). Everyone chooses love instead of fear when she is not
frightened. This is not redundant. Fear obscures love and when a frightened
part of your personality is active, its thoughts and intentions become
magnetically attractive.Gary Zukav
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choose health now Good nutrition is in our circle of control Starting now is always a good time
Important to eat healthy always but very important to focuson nutrition before pregnancy and time of conception Quality of health of the parents significantly affects the health of the germ
plasm (sperm and ova) and the formation of the fetusDr. Cousens
Midwives have can have an important well woman role frompre-pregnancy, conception and during first baby formingweeks
Awareness is usually heightened at pregnancy as well as aknowing and willingness to do better for our children andgenerations to come Recent intergeneration researchhas shown that, on a uniformity poor diet,
the offspring of each generation deteriorates more and morecontinues up to 8generationsDr. Hoffer, authority on nutrition in relation to mental states
Forgive self for what did not know before
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general guidelines base diet on fresh, organic, whole
plant foods
include a wide variety ofnutritious foods
remove processed, industrialized
and refined foods eat sufficient greens
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general guidelines dont dramatically alter the diet
toxins released with major changes
no fasts, cleanses
avoid all intoxicants + strong substances
cigarettes, alcohol, marijuana, coffee
vitamin + supplements not medicallyrecommended
strong, bitter, detox + purgative herbs
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conscious eatingFood is mother earth's way of loving you. Thespirit, mind, body, emotions and even yourhereditary expression are significantly affectedby food. Your food choices impact your own,your children's and the world's health. You are abiochemically unique individual. No one diet fitsall. Before you can really listen to your body,abandon refined, processed and industrializedfoods. They confuse and degenerate your body,mind and spirit. To discover what your personaloptimal diet consists of, examine your foodpatterns. Sometimes this can take several months,making step by step lifestyle changes. Takeresponsibility and trust what unfolds, using trialand error. Look at when you eat, how much, youreating environment, and your mental relationshipwith food. Avoid eating when emotional. Choose
a functional diet, without obsessiveness but rathera simple part of a balanced harmonious life.
*adapted from Conscious Eating
by Dr. Gabriel Cousens
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Individualized diet
each one of us is a unique individualpossessing her own distinct biochemicalvariations and functional capacities in the
world, there is no set, rigid diet thatapplies to everyoneDr. Cousens
genetic factors
Acid/alkaline
constitution (ayurveda, chinese medicine) Blood type
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accountability
food journal, daily log
support from midwife, family, friends
list habits wish to change (may takeseveral months)
observe whole cycle from preparation,digestion, assimilation, elimination
make a new agreement + write thisagreement on paper - read every day forat least four weeks
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homeostasisThe ability of a system or livingorganism to adjust its internal
environment to maintain astable equilibrium.
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pregnancy food folkloreo is it important to listen to cravings?o what do cravings mean?o extreme hormonal changes can have a huge
impact on taste and smello science says that no one knows for sure whyo studies show no link between cravings and
nutritional requirementso aversions and food cravings usually go hand-in-
hando chocolate craving = need for magnesium?o meat craving = need for protein?o
some say need more essential fatty acids in diet =fish oil or flax oil, food cravings disappearo beliefs about diet and what is right to eat are
strongly rooted in ones culture + religious heritage
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common signs of hormonal
shifts + imbalances heartburn + reflux morning sickness +
nausea
constipation diarrhea hemorrhoids thrush anemia blood pressure breathlessness water retention
key: healthy balanced diet
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heartburn + reflux
dos/donts
eat small meals Increase raw foods for
digestive enzymes Small shots of raw organic
apple cider vinegar
no fluids at mealtime eat slowly no laying down after meal track food triggers
chocolate, citrus, tomatoes,mustard, vinegar, mint + spicy,highly seasoned, fried + fattyfoods
tea recipe
The rapid increase of progesteronerelaxes the uterine muscles + can alsorelax the small valve that separates the esophagus + the stomach. Acids
can escape the stomach + irritate the esophageal lining. Plus the pressure
on the stomach can contribute
Lemon balm reduce inflammation. It is a
mild sedative, good forcalming, but dont over use it.
Marshmallow root Great for acid reflux, but use
sparingly. Focus on balancingvs. symptoms.
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anemiaSources of iron Increase iron
absorptionInhibit ironabsorption
Sea vegetables
(dulse, kelp, nori)Fruit (cherries,apricots, prunes,bananas)GreensKale
SpinachChardCarrotsBlackstrapMolasses
Vitamin C
OrangesGrapefruitBroccoliStrawberriesCabbage
Bran
Caffeine drinks(coffee, tea, cola)EggsMilk + MilkproductsSoy Protein
(soymilk, tofu)Calcium antacids
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constipation
foods which lubricate the intestines: Spinach, bananas, sesame seed oil, honey, pears,
prunes, peaches, apples, apricots, walnuts, pinenuts, almonds, alfalfa sprouts,, soy products, carrots,cauliflower, beets, okra, seaweed.
foods which promote bowel movements: Cabbage, papaya, peas, black sesame seed,
coconut, sweet potato, asparagus, figs, castor oil,bran from oats, wheat or rice
natural Laxatives:
Prunes and figs are the best natural laxatives
flora enhancing foods:
Acidophilus, fermented foods, sauerkraut, miso,yogurt, kefir
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21st century food disconnect with food, nature in general
eating is a craving for connection
fast food, irradiation, genetic modification,industrialized farming (even in organic)
relationship with food become confused culture upside downthose that choose to heal
with food and use nature seen as extremistsinstead of practical + appropriate
difficult + costly ($ + environmentally) to eat
animal foods including fish nutrition content of conventional produce
significantly decreased with industrial farmingpractices
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why organic?
1. PROTECT FUTURE GENERATIONS
2. PREVENT SOIL EROSION
3. PROTECT WATER QUALITY
4. SAVE ENERGY
5. KEEP CHEMICALS OFF YOUR PLATE
6. PROTECT FARM WORKER HEALTH
7. HELP SMALL FARMERS
8. SUPPORT A TRUE ECONOMY
9. PROMOTE BIODIVERSITY
10. TASTE BETTER FLAVOR
(Top Ten Reasons..." excerpted from an article by Sylvia Tawse,
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pregnancy foods
increased protein: 60-75 g per day
grains, nuts, seeds
flax, sunflower, chia, sesame, pumpkin
almonds best nut
superfoods
Brewers yeast (B complex)
chlorella
spirulina klamath Lake Algae
sea vegetables (DHA)
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daily dose of greens get to know all kinds of greens rotate greens often
drink green smoothies
juice greens
top them on everything greens on pizza
greens on eggs
greens wilted on soup
greens on rice/quinoa
greens as chips/tortillas greens in tacos
greens on nachos
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food prep cookware
prefer: glassware earthenware + ceramic without lead or cadmium
high density cast iron without graphite coating heavy gauge stainless steel good quality enamel
avoid: non-stick or Teflon anything plastic or synthetic poor quality stainless steel
thin enamel on flimsy pots
heating fire > gas > electric no microwave
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water
your body is about 70% water. baby = 90%.
find safe and healthy drinking + bathing water.
source: Dr. Masaru Emoto
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safe cosmetics The Food and Drug Administration (FDA) has noauthority to require companies to test products forsafety.
Cosmetics companies may use any ingredient or rawmaterial, except for color additives and a few
prohibited substances, without government review orapproval. FDA has no authority to require recalls of harmful
cosmetics. Furthermore, manufacturers are notrequired to report cosmetics-related injuries to theagency.
Federal law allows companies to leave manychemicals off labels, including nanomaterials,ingredients considered trade secrets, andcomponents of fragrance. Fragrance tests reveal an average of 14 hidden
compounds per formulation, including potentialhormone disruptors
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whats in it? women use an
average of 12products containing
168 ingredients everyday
men use 6 productswith 85 ingredients
children are exposedto an average of 61ingredients daily
find out at www.ewg.org/skindeep
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what we know now Phthalates, called plasticizers, group of industrial chemicals used to make plastics found in toys, food packaging, hoses, raincoats,
shower curtains, vinyl flooring, wall coverings,lubricants, adhesives, detergents, nail polish, hairspray and shampoo.
disrupt the endocrine system. Several phthalatecompounds have caused reduced sperm counts,testicular atrophy and structural abnormalities inthe reproductive systems of male test animals, andsome studies also link phthalates to liver cancer
bis(2-ethylhexyl) phthalate was found in BeautySecrets, in 1998 found that dibutyl phthalate waspresent in the bodies of every single person testedfor industrial pollutants.
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safe cosmetics Most cosmetic marketing claims are unregulated, andcompanies are rarely if ever required to back them up,even for childrens products. An investigation of more than 1,700 childrens body care
products found that 81 percent of those marked gentle orhypoallergenic contained allergens or skin and eye irritants
Research shows that 35 percent of childrens productsmarketed as natural contain artificial preservatives
More than 500 products sold in the U.S. contain ingredientsbanned in cosmetics in Japan, Canada or the EuropeanUnion. 22% of all personal care products may be contaminated with
the cancer-causing impurities, including many childrens
products 60% of sunscreens contain the potential hormone disruptor
oxybenzone that readily penetrates the skin and contaminatesthe bodies of 97% of Americans
61% of tested lipstick brands contain residues of lead
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thoughts are things how do thoughts + emotions affect mom +
baby?
remember baby = 90% water
breast milk?
Watch your thoughts, they become words.Watch your words, they become actions.Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.
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jenniferoconnell480-347-7070
www.motherearthgirls.com
mailto:[email protected]:[email protected]