Dr. Rankin Keeps You Informed
When considering dietary changes for your health and the health of your unborn child, remember that living Preparing for Two
foods do not come in boxes or packages. They will not be found in the aisles of your grocery store, but in the It is rare for great nutritional advice to be provided to women considering becoming pregnant; since our western lifestyle typically leads to unhealthy and out of balance choices. Your Family Wellness Chiropractor Pre-Conception Lifestyle Changes
can often provide nutritional and healthy lifestyle A wellness pregnancy doesn’t start while you’re considering becoming pregnant, you’re an idea pregnant, but four to twelve months prior to conceiving. One of the first things you should do, after deciding to have a baby, is speak with your Family Wellness The first question to ask your Chiropractor is: what Chiropractor about healthy nutritional advice. The vital does the body require to have a healthy pregnancy? first step in having this discussion will be to provide The answer would be: the whole food concept. To eat a balanced diet you need to understand that living a “whole foods” rather than “processed foods” lifestyle is Balanced Whole Food Diet
Living a “whole food” lifestyle isn’t as difficult as it may sound. The most important thing to remember is that living food is healthy food. Some areas to focus on your Chiropractor with a nutritional journal for one week Proteins and Iron – These can be found in organic, so that he or she can review your lifestyle of eating and grass fed or hormone and antibiotic free beef, lamb drinking. Often it’s not how much you’re consuming that and poultry. Eggs will give additional Vitamin A. will concern your doctor, but rather what you’re eating. Additional sources of Iron can be found in wheat When reviewing your diet journal, your Doctor of Chiropractic is going to be looking for the following Essential Fatty Acids and Protein – These can be found in fatty fish (salmon, black cod, etc.), and fish oil supplements should be a part of any health • Dairy Products – These are a great source of calcium and protein, however, your diet should be balanced with other healthy calcium sources, such as: soy products, nuts, seaweed products, wheat germ or wheat bran Beans, Legumes and Green Leafy Vegetables – These will provide you with fiber, protein and other essential vitamins for a healthy balanced diet The average busy woman is going to have several, if Folic Acid and Vitamin B – These are found in a not all, of the above concerns evident in her dietary diet containing whole grains, nuts and dairy products; and mono-unsaturated fats can also be found in nuts and avocados. Berries will provide you with valuable antioxidants as well as additional I N S I D E T H I S I S S U E
Page 1 Preparing for Two
2009 Generations
Eating Whole Foods
journal and your Chiropractor will take at least a few The saying is true: breakfast is the most important meal months to alter your eating habits. Remember that of the day. A great start will contain protein (eggs), there are several reasons behind these necessary vegetables and legumes. For example, a scrambled egg with light steamed spinach and black beans changes and your unborn child’s health and wellness is wrapped in a whole grain tortilla can be an easy way to Dietary Changes
Throughout the day, you’re going to want healthy snacks to keep your energy up; these should include One of the most popular dietary “problems” is a high raw fruits and nuts, dairy and soy products. These intake of caffeine, known to decrease the opportunity of could include a handful of raw almonds and a sliced conceiving and slightly increase the likelihood of apple or a slice of avocado mixed with black beans. miscarriage in the first trimester. With the specialty These choices will be much healthier than a diet soda coffee craze not going away, and the high consumption of diet drinks, we are living in a caffeine-driven society. Whether you’re eating at home or going out to lunch or If you’re one of the many women with an addiction to dinner, you can make healthy choices with a few simple caffeine, your Doctor of Chiropractic is going to encourage you to slowly eliminate this habit; but no one • For meat – choose broiled chicken or fish will expect you to stop cold-turkey. If you are currently • Instead of rice, potatoes and other white starches – consuming five cups of coffee a day, it would be wise to immediately reduce that to four cups of coffee a day. • Instead of soda or coffee – have a glass of water By reducing your coffee intake by just one cup a day • Instead of desserts high in fat and processed sugar every two weeks, you could easily have your coffee or green tea consumption down to just one cup a day In Summary
Many women who drink diet sodas for caffeine are equally addicted to the carbonation. As you slowly Changing your eating and drinking lifestyle is vital for reduce your intake of diet soda you can increase your the health of you and your future baby. With all the intake of carbonated water to satisfy your fizz need. unhealthy choices out there, it’s important to make the Like coffee drinkers, it’s important to follow your Family right choices now, not after you’re pregnant. In reality, Wellness Chiropractor’s advice, and try to reduce your implementing a healthier eating lifestyle and making it intake of these chemicals. Pre-conception, a soda or part of your everyday living could have a huge impact two per month will not be a problem, but as you get on how you feed your entire family in the future.
closer to your conception window you will eventually want to eliminate this from your diet completely until For more information visit: Dear Patient, Dr. Rankin is dedicated to providing you with the absolute best in family wellness care. Take a moment today to ask your Family Wellness Chiropractor any questions you may have regarding your pregnancy Caledonian Wellness Chiropractic
Dr. Colin Rankin
The Riverside Clinic
41 Forth Cresent
Stirling, FK8 1CG
2009 Generations


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