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©Julie Matthews/Nourishing Hope 1
©Julie Matthews/Nourishing Hope
Nutri&on for Pregnancy and “Stacking the Deck” for a
Health Baby
Julie Ma)hews Cer/fied Nutri/on Consultant
Julie Matthews is not a physician. She does not diagnose or treat disease. This information and her statements are not intended to replace a one-on-one relationship with a qualified health-care
professional, and is not intended to provide medical advice. For medical advice, always seek a physician. This information is solely intended for educational purposes only, and solely as a sharing of knowledge and information
based upon the experience and research of Julie Matthews/Nourishing Hope. The CDC and FDA warn against consuming raw dairy during pregnancy. ©Julie Matthews/Nourishing Hope
Agenda
• Se9ng the framework for nutri/on for a healthy pregnancy and the state of our world today
• Substances to avoid • Important nutrients for healthy baby • Nutrient dense foods to eat • Nourishing Hope Food Pyramid
©Julie Matthews/Nourishing Hope
Health is most affected by our genetic expression
• Good nutri/on turns our genes towards health • Nutrient deficiencies turn our genes toward the direc/on of disease
• Toxins turn our genes toward the direc/on of disease
• DNA methyla/on for gene/c expression: zinc, methionine, betaine, choline, folate, B12
©Julie Matthews/Nourishing Hope Cooney CA, Dave AA, Wolff GL. Maternal Methyl Supplements in Mice Affect Epigenetic Variation and DNA Methylation of Offspring. The American Society of Nutritional Sciences J Nutr. 132:2393S-2400S, 2002 ©Julie Matthews/Nourishing Hope
Nutri/on and Genes
Gene expression (Epigene/cs) Whether a gene is turned “on” or “off” (rather than changes to the
DNA sequence) -‐ regulated through DNA methyla&on Nutrients can affect DNA methyla/on: zinc, methionine, betaine,
choline, folate, B12 Good nutri/on during pregnancy and throughout life can
change gene expression for the posi/ve. Poor nutri/on and toxins can affect it nega/vely
Agou/ mice study “Methyl supplements increase the level of DNA methyla/on in the agou%
LTR and change the phenotype of offspring in the healthy, longer-‐lived direc/on. This shows that methyl supplements have strong effects on DNA methyla/on and phenotype and are likely to affect long-‐term health.”
Cooney CA, Dave AA, Wolff GL. Maternal Methyl Supplements in Mice Affect Epigenetic Variation and DNA Methylation of Offspring. The American Society of Nutritional Sciences J Nutr. 132:2393S-2400S, 2002
©Julie Matthews/Nourishing Hope
Prenatal Nutri/on
• Most pregnant women do not meet the RDA for iodine, calcium, magnesium, iron, zinc, vitamins A, B1, B2, B3, B6, B12, and vitamin C from food sources.
• Dietary intake of folate is inadequate for over 95 percent of women, and that of vitamin E is inadequate for 25 percent of pregnant women
• When multivitamins are accounted for, one in four still does not consume adequate amounts of folate and vitamin E.
©Julie Matthews/Nourishing Hope ©Julie Matthews/Nourishing Hope
On Average, Children Today Do Not Get Enough Nutrients
• To build neurotransmitters • For adequate fuel for energy and motor
function • For strong immune function • For genetic expression - toward health • For proper cellular function and energy • For brain function and highest cognitive
potential • For growth and repair, including the gut • To mylenate their nerves
©Julie Matthews/Nourishing Hope
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©Julie Matthews/Nourishing Hope
Body Burden: Pollu/on in Newborns by EWG
• EWG study 2004 • Average of 200 industrial chemicals and pollutants in umbilical cord blood from 10 babies
• Tests revealed a total of 287 chemicals in the group. – 180 cause cancer in humans or animals – 217 are toxic to the brain and nervous system – 208 cause birth defects or abnormal development
• The dangers of pre-‐ or post-‐natal exposure to this complex mixture of carcinogens, developmental toxins and neurotoxins have never been studied.
©Julie Matthews/Nourishing Hope
Food Addi/ves and Household Toxins to Avoid
©Julie Matthews/Nourishing Hope
Processed Foods Deplete
• Processed Foods are devoid of nutrients and rob your body of the nutrients it already has and needs during pregnancy. – Packaged, processed, refined, – Chips, cold cereal, packaged mac and cheese, canned soup, bo)led juice
– Devoid of nutrients – They rob the body of nutrients it needs to use to process this food
– Ar/ficial ingredients ©Julie Matthews/Nourishing Hope
Food Addi/ves Unhealthy Ingredients to Avoid
Food additives can cause: Hyperactivity*, inattentiveness, aggression, irritability, headaches/pain, trigger asthma, can be addictive
*McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Barke E, Warner JO, Stevenson J. “Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial.” Lancet. 2007 Nov 3;370(9598):1560-7
Ingredients to Avoid Sources
Artificial colors/flavors and preservatives candy, cereal, “kids’ foods
MSG (hydrolyzed protein, yeast extracts) broth, bullion, soup, meat-flavored foods
Pesticides non-organic produce and meat
Aspartame and other artificial sweeteners sodas and other foods
Added sugar and high fructose corn syrup sodas, jelly, candy
Trans fats partially hydrogenated oil, commercial margarine, mayonnaise, peanut butter
Sodium nitrite bacon, hotdogs, lunch meat
©Julie Matthews/Nourishing Hope
Common Household Toxins
• It is not only important to remove chemicals in the food we eat, but also in our home and environment
• Fragrance and perfume • Flame retardant in car seats & clothing • Fabric softener • Chemical cleaners - use baking soda and
vinegar when possible • Sunscreens (nano and chemical) • Toothpaste • Flea treatments and ant sprays
©Julie Matthews/Nourishing Hope ©Julie Matthews/Nourishing Hope
Crucial Nutrients for Healthy Babies
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©Julie Matthews/Nourishing Hope
Essential Nutrient Functions
• Zinc – cognitive and motor function, immune function, prenatal need high for organ systems
• Vitamin E – deficiency causes neurological symptoms, prenatal need for developing nervous system
• B6 - amino acid, glucose and lipid metabolism neurotransmitter synthesis
• Calcium – cellular and brain function • Iron – deficiency can affect growth and may lead to
learning and behavioral problems and anemia • Iodine – deficiency associated with reduced intelligence
and mental retardation • Folate, B12, and B6 – essential for gene expression ©Julie Matthews/Nourishing Hope
Vitamin D
• Fer/lity • Proper development of the brain and immune system
• Decreases risk of preterm labor • Health of the baby, deficiency associated with au/sm
• Sunscreen/La/tude • Tes/ng (25-‐OH Vitamin D) -‐ 50 or above is ideal • 1,000-‐4,000 IU for pregnancy (Hollis and Wagner)
• 5,000 IU’s for nursing women who are deficient in vitamin D (Sears)
©Julie Matthews/Nourishing Hope
Vitamin D
• For pregnant women deficient in Vitamin D, they may need to supplement 10x more than the current guidelines for this nutrient.
• Current guidelines for daily vitamin D intake during pregnancy range from 200 interna/onal units (IU) per day to 400 IU
• Hollis study showed 4000 IUs of vitamin D beneficial during pregnancy
©Julie Matthews/Nourishing Hope
Hollis Study
• "Pregnant women need to take 4,000 IU of vitamin D a day," says Bruce Hollis, Ph.D., the director of pediatric nutri/onal sciences at the Medical University of South Carolina, in Charleston, and one of the authors of the study. "We didn't see a single adverse effect. It was absolutely safe, and we saw a lot of improved outcomes. The risk of preterm labor was vastly decreased and so was the risk of other complica/ons of pregnancy."
©Julie Matthews/Nourishing Hope
Nutrient Boos/ng and Healing Foods
©Julie Matthews/Nourishing Hope
Fats/Oils • Brain development and brain function • Hormone balance and mood • Omega 3s (very helpful with depression,
hyperactivity, and inflammation) • Formation/fluidity of cell membrane • Creating energy in cell and helps burns fat
Omega 3 Omega 6 Monounsat Saturated Fat
Fish oil or cod liver oil
Flax seed oil
DHA and EPA supplements
Borage oil (GLA) Evening primrose oil
(GLA) Black currant oil
(GLA) Hemp seeds/oil
(GLA) Nuts/seeds and oils
Olive oil Avocado
Nuts/seeds
Coconut oil Palm/Red Palm oil
Animal fats – ghee/dairy, lard,
bacon
AVOID Vegetable oil: canola, safflower, corn, soy, and cottonseed oils ©Julie Matthews/Nourishing Hope
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©Julie Matthews/Nourishing Hope
Saturated fat
Vital Roles of Saturated Fat Brain—Saturated fats important brain
development Bones – Saturated fats help body put
calcium in bones Liver – Saturated fats protect the liver
from poisons Lungs – Can’t function without saturated
fats—protects against asthma Immune System – Enhanced by
saturated fats—fights infection Essential Fatty Acids – Work together
with saturated fats ©Julie Matthews/Nourishing Hope
Coconut Oil: • Contains many
antifungal and antiviral components
• Anti-inflammatory effects
• More easily digested and absorbed
• Used immediately to create energy
• Enhances absorption of minerals
©Julie Matthews/Nourishing Hope
Animal Fat & Cholesterol
©Julie Matthews/Nourishing Hope
• Contains saturated fat, monounsaturated fat, essential fatty acids
• Fat Soluble vitamins: A, D, E, and K – Assimilation of minerals – Important for immune function, strong bones
• Uses for Cholesterol – Brain development and function – Aids digestion – Builds strong bones and muscles, repairs
damaged tissue – Building block for hormones – Regulates your blood sugar – Protects against infectious diseases
©Julie Matthews/Nourishing Hope
Grass-fed/Pastured
Animal Protein/Fats Grass-fed/pastured Commercial
• Higher omega 3 (2-4x more, eggs 10x more*)
• Rich in DHA (brain development)
• Rich in Vitamin A, D, E, K – 4x the vitamin E* – 2x the vitamin A
• Higher in CLA • Higher in Tryptophan (sleep and mood)
• Unhealthy animals-poor food • Inflammatory grains-create inflammatory food
• Low Vitamins A&D and others • Higher in fats & cholesterol-particularly bad fats
• Higher in arachidonic acid (inflammatory)
• Low in anti-inflammatory fats
* Lopez-Bote, C. J., R.Sanz Arias, A.I. Rey, A. Castano, B. Isabel, J. Thos (1998). "Effect of free-range feeding on omega-3 fatty acids and alpha-tocopherol content and oxidative stability of eggs." Animal Feed Science and Technology 72: 33-40.
--Organic is not necessarily grass-fed WestonAPrice.org
©Julie Matthews/Nourishing Hope ©Julie Matthews/Nourishing Hope
Grass-‐Fed
• Significantly higher levels of fat soluble vitamins essen/al for a healthy pregnancy – Pastured/Grass-‐fed – Different and be)er than organic – Grass and sunlight = Vitamins A, D, E, K, as well as essen/al fa)y acids
– Essen/al for the absorp/on of minerals • Vitamin A -‐ the preven/on of birth defects, the op/mum
development of infants and children • Vitamin K plays an important role in growth and facial
development, normal reproduc/on, development of healthy bones and teeth
©Julie Matthews/Nourishing Hope
Vegetables & Nutrient-Dense Foods
• Vitamin B6: Sunflower seeds, pistachios, walnuts, lentils, grains and beans, rice bran, blackstrap molasses
• Vitamin B12: Liver, eggs, fish, lamb, beef
• Zinc: Pumpkin seeds, nuts, legumes, ginger, oats
• Magnesium: Sweet potato, winter squash, broccoli, leafy greens, seaweed, nettles, whole grains, nuts, legumes
• Calcium: Broccoli, leafy greens, winter squash, seaweed, nettles, nuts
• Folic acid: beans, rice germ, liver, asparagus
• Vitamin A & D: Liver, egg yolk, butter/ghee, cod liver oil, dairy fat
• Vitamin C: Sweet potato, winter squash, broccoli, leafy greens
• Omega 3: Fish/cod liver oil, beef and lamb, egg yolk, butter/ghee, flax seeds, hemp seeds, walnuts
• Iron: blackstrap molasses, liver, pumpkin seeds, duck egg ©Julie Matthews/Nourishing Hope ©Julie Matthews/Nourishing Hope
Fermented Foods – Rich in Probio/cs
Func/ons of good bacteria – Regulate peristalsis and bowel movements – Break down bacterial toxins – Make vitamins needed and u/lize: B1, B2, B3, B5, B6,
B12, A and K – Digest protein into amino acids (for use by the body) – Produce an/bio/cs and an/fungals – Help breakdown sugars, lactose, and oxalates – Support immune system and increase number of immune cells – Balance intes/nal pH – Protect against environmental toxins: mercury,
pes/cides, pollu/on Raw fermented foods contain billions
of bacteria/serving!* * Simova E, Simov Z, Beshkova D, Frengova G, Dimitrov Z, Spasov Z. Amino acid profiles of lactic acid bacteria, insolated from kefir grains and kefir starter made from them. Int J. Food Microbiol. 2006 Mar 15;107(2):112-23. * Angelov A, Gotcheva V, Kuncheva R, Hristozova T. Development of a new oat-based probiotic drink. Int J Food Microbiol. 2006 Oct 15;112(1):75-80.
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©Julie Matthews/Nourishing Hope
Probio/cs
• Good flora balance helps mother pass good bacteria to infant during vaginal birth. Ensure good bacteria in baby
• Helps keep yeast check (for pregnancy and in infant)
• Supports many systems and ensure good health • Consume probio/c-‐rich foods during pregnancy • Consider probio/c supplement depending on individual history and diet
©Julie Matthews/Nourishing Hope
Fermented Foods
Dairy-free: • Raw sauerkraut • Beverages (contain yeast that kills candida):
• Kombucha • Coconut juice kefir • “Sodas” (hibiscus/rosehip tea with kefir starter)
• Nut milk yogurt
Dairy: Milk-based yogurt/kefir
©Julie Matthews/Nourishing Hope
All Milk is Not Created Equal
• Grass-‐fed • Raw milk • A2 milk • Camel milk
©Julie Matthews/Nourishing Hope
Nutri/on of Raw Dairy
• Natural enzymes • Vitamins C, B12, and B6 • Fat soluble vitamins A, D, E, K (as compared with grain-‐fed)
• Beneficial probio/cs • Enzymes such as lactase (to break down lactose) and phosphatase (to help with absorp/on of calcium)
• Bu)erfat: CLA (conjugated linoleic acid) and butyric acid
• Lactoferrin (helps iron absorb)
©Julie Matthews/Nourishing Hope
Importance of Diges/on and Special Diets
Importance of GI Health
Gut has constant contact with food • Full body function:
– Vitamins/minerals absorbed in the gut are cofactors for enzyme reactions, metabolism, conversion of nutrients and fats
• Immune: – Physical barrier of defense against bacteria, viruses, etc.
– Largest part of the immune system (70%) found in the gut
• Neurotransmitters: – The greatest amount (90%) of the “brain chemical”
serotonin is found in the GI tract
– Amino acids (absorbed from protein digestion) are precursors for neurotransmitters
“All disease begins in the gut” - Hippocrates, the father of modern medicine
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©Julie Matthews/Nourishing Hope
Effects of Gluten
For women with Celiac or gluten intolerance, gluten can cause:
– Infer/lity – Miscarriage – Malnutri/on during pregnancy including anemia – Fetal growth restric/on and lower birth weight – Preterm labor
©Julie Matthews/Nourishing Hope
Grains and Pregnancy
• Refined grains in the form of flours impact blood sugar.
• Grains contain phytates, oxalates, and lec/ns • Inflammatory compounds that inhibit the absorp/on of minerals: calcium, magnesium, zinc, iron
• Inhibit absorp/on of nutrients • Diges/ve discomfort • Soak grains • Consider SCD/GAPS diet
©Julie Matthews/Nourishing Hope
Nourishing Hope Food Pyramid
©Julie Matthews/Nourishing Hope
The Nourishing Hope Food Pyramid
©Julie Matthews/Nourishing Hope
©Julie Matthews/Nourishing Hope
Top 7 Guidelines for Using Food to Heal
1. Focus on grass-fed animal protein and organic vegetables as a base of your plate
2. Include plenty of good fats 3. Eat fermented foods 4. Drink homemade broth 5. Consume fresh pressed vegetable juices and
raw foods 6. Drink pure water and use mineral-rich salt 7. Soak and sprout grains, beans, and nuts
©Julie Matthews/Nourishing Hope ©Julie Matthews/Nourishing Hope
Childhood Disorders and “Stacking the Deck”
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©Julie Matthews/Nourishing Hope
Rise in Childhood Disorders
• No one single cause of au/sm or developmental delay
• Au/sm has increase from 1 in 10,000 in the 1980’s to 1 in 88 today. Allergies, asthma, and ADHD have also seen a drama/c rise in cases.
• Toxins and nutrient deficiencies are primary contribu/ng factors
• Folate/folic acid and vitamin D deficiency are implicated in au/sm (par/cularly certain gene/c types)
©Julie Matthews/Nourishing Hope
Preconcep/on Prepara/on
• Detox: Plan one year in advance. Otherwise, detoxifica/on is not recommended.
• Work on diges/on -‐ for absorp/on of nutrients – Consider a special diet – Avoid inflammatory and allergenic foods (such as gluten and soy)
• Clean up the diet – get rid of all food addi/ves • Boost up nutrients for minimum of 3-‐6 months
– Essen/al fa)y acids (cod liver oil), folate, vitamin D, and others
©Julie Matthews/Nourishing Hope
Pregnancy Support
• Eat a nutrient dense diet • Avoid foods that are not tolerated • Take a prenatal vitamin, cod liver oil, vitamin D and other essen/al nutrients during pregnancy
©Julie Matthews/Nourishing Hope
Nutri/on Educa/on
©Julie Matthews/Nourishing Hope
The Home-‐Study Course
• 9 hours of advanced nutri/on educa/on and prac/cal insights
• Nutri/on manual: Contains nutri/on and supplementa/on informa/on, meal ideas, recipes, resources for foods, products, and services
• 10-‐step prac/cal program for increased fer/lity • Step-‐by-‐Step Guides to the GFCFSF Diet (gluten-‐free,
casein-‐free, soy-‐free and GAPS (Gut and Psychology Syndrome) Diet
• Nourishing Hope Food Pyramid of the most nourishing and easily diges/ble foods
• BONUS video content: Holis/c Prac//oner Panel –Midwife, Doula, Acupuncturist, Chiropractor, and more
©Julie Matthews/Nourishing Hope
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©Julie Matthews/Nourishing Hope
Full Pregnancy Course
• Pregnancy Course • Fer/lity Module • Postpartum Module • Nourishing Hope Food Pyramid • GI Health/Diges/on and Special Diets
20% discount off Full Pregnancy course Regularly $247 now $197
©Julie Matthews/Nourishing Hope
Contact Info
Julie Ma)hews Nutri/onforPregnancy.com NourishingHope.com 415-‐235-‐2960 [email protected]
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