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 07510-231913 2009 Generations
Management & Treatments to Improve Sexual Desire & Performance Both men and women can have episodes in their life when they feel they wish to improve their sexuality; either with increased desire or performance. Many diseases and medications can alter these, as can just the process of aging, psychological stress, mental health issues and illegal drugs. At Your Private Doctor, our docto
QUESTIONS ABOUT PESTICIDES ON FOODS Robert J. Geller, M.D., F.A.A.P. Associate Professor of Pediatrics Emory University School of Medicine AMERICAN COLLEGE OF MEDICAL TOXICOLOGY www.acmt.net Funded by the Agency for Toxic Substances and Disease Registry Cooperative Agreement Number U61/ATU374416-01, Program Capacity to Conduct Environmental Medicine and Health Educa
Dr. Rankin Keeps You Informed