Importance of Vitamin D and Your Pregnancy

Here we are in the dead of winter, and I want to talk about the importance of Vitamin D during your pregnancy.

untitled presentation (3)Vitamin D is an essential chemical that in adults facilitates the absorption of bone and muscle strengthening ingredients like phosphorous and calcium. It’s also necessary for helping your baby grow healthy teeth and bones, as well. Vitamin D is also associated with lowering inflammation and risk of infection by bolstering the immune system for mom. It supports thyroid health, as well as nerve health that supports our brain’s ability to communicate with our body. Vitamin D has even been linked with cancer prevention, lowering blood pressure and risk of preeclampsia, preterm birth, and even reducing insulin resistance/risk of gestational diabetes.

It’s an amazing micronutrient!

Vitamin D is made in our skin through sun exposure or through certain foods such as mushrooms  (grown under UV light), fish and fish oils (tuna, mackerel and salmon), animal livers/liver oils, and eggs, or fortified products like cereals, orange juice, soy and dairy products. Those unable to get enough Vitamin D from either of these methods may take supplements (specifically Vitamin D3 / cholecalciferol).

Sure it’s harder to avoid making Vitamin D living here in Arizona in the winter with 299 days of sunshine each year. Studies have shown, though, that about 10 percent of the American population (especially in higher latitudes) is deficient in this important vitamin (which is recommended at 800-1,000 IU/day) due to the long winter months spent indoors.

And for pregnant women, that need is higher than the average population with a daily recommendation of 4,000 IU. Some studies have even shown intake of 10,000 IUs to be beneficial. 

While it’s impossible to “overdose” on Vitamin D from sunlight, care is needed when supplementing. Consult your primary care provider or dietitian before supplementing, though, of course. And take supplements as prescribed or recommended on the packaging.

 

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Need help meeting your nutritional needs?

Whether you are thinking about getting pregnant, are having difficulty

getting pregnant, or are currently pregnant and need

a little extra counseling about what makes a healthy meal,

get in touch with me! If you have questions or just have trouble planning meals,

click on the envelope below, and let’s chat.

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Iron & Pregnancy

Plateful of Soul - Holistic Health & Lifetyle Coaching

During a woman’s pregnancy, her blood volume increases by 50 percent.
That is why it is extremely vital that a woman gets enough iron in her diet, and has herself checked for anemia, to ensure enough oxygen is getting to baby and mom’s muscles, brain, etc.
These foods are some of the richest in iron.
foodshighiniron

But some things to keep in mind is that:

A) Caffeine can reduce a woman’s ability to absorb iron. If possible, and drink less or avoid caffeinated beverages such as teas and coffees.
B) Calcium rich foods or supplements can also inhibit iron absorption. Try to consume calcium supplements and iron rich foods at opposite ends of the day.
C) Iron supplements can be hard on the body and result in constipation. While getting from diet alone is recommended, sometimes supplementation is needed. If you can, look for supplements that also include a…

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Stressed and cope with food? My Emotional Eating Workshop can help

Plateful of Soul - Holistic Health & Lifetyle Coaching

If you’ve ever struggled with weight loss due to stress and emotional eating,  an upcoming local Arizona workshop can help. My workshop called “Coping with Food: Overcoming Emotional Eating” will be held on Saturday, Aug. 6, from 10 a.m.-12 p.m. at Herbalicious of Arizona (423 N Florence St, Casa Grande, AZ 85122). Cost is $20. Participants will learn how to recognize negative behavioral eating patterns, learn mindfulness techniques to help in identifying and dealing with stressful emotions and alter behaviors, and gain a deeper understanding about the mind/body connection.

Interested? Email me at Lindsey@LindseyGemme.com for more information.

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Who moved my trash?

who moved my trash

Two weeks ago, my husband and I moved our kitchen trash can. It didn’t seem like a big issue at the time.

For five years, I had it stored away behind the pantry door. While it’s in the kitchen, technically, it serves as the main garbage receptacle for our home. I had picked the pantry because I find trash to be unsightly. And it can smell. Plus, I had cats. Cats who get too curious for their own good, sometimes. Three of ’em.

But my husband had a few good points: Moving the trash to beside the sink would reduce the amount of food droppings and other spillage across the kitchen to the pantry, and, ewww, fewer germs and residue on the pantry door handle.

I had to admit that his logic was sound. It seemed like a better, more sanitary choice.

That was the case until the first 300 times I went to throw something away.

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Why you should make a springtime resolution

It’s May, and are you working hard on your New Year’s Resolution 2016 from January? It’s almost become a bad joke that more than 80 percent of people who make a New Year’s resolution never follow through. And I can tell you why, and what to do about it. Check out this video.

And don’t forget to forward and share with a friend!

 

 

 


 

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