Our Guest Nutritionist Fern Callister responds to our questions

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GET THE ENERGY FROM YOUR FOOD TO START WELL THE NEW YEAR (December 2009)

Do you have less energy than you used to have? Do you often get tired or lethargic during the day or find it hard to get out of bed in the morning? If so, then you are not alone. In fact, tiredness seems to have become a modern epidemic. Coffee shops spring up everywhere with their tempting muffins and cakes, telling us we must want our daily fix of caffeine. DVDs, home delivered shopping and offers on ready-meals encourage us to stay indoors and become snuggled up hermits.

'I'm not as young as I used to be'. If I could have a penny for each time I heard that... Age, however, is not an excuse. Why else can 80 year olds still run the marathon?

There are eight main potential reasons for lacking energy from having an energy dip at 3pm to feeling totally exhausted for the whole day. We may find ourselves relating to one or two of them...

- Blood sugar imbalance - (reaching for that coffee - 3pm dip - binge eating - PMS - poor concentration - mood swings - fatigue)

- Low nutrients for energy metabolism - (lacking energy or stamina - achey joints - being on statins - using contraceptive pill)

- Anaemia - (pallor - weakness - easily fatigued - breathlessness - mental confusion - excessive blood loss)

- Sub-optimal function of the liver and / or gut - (lethargy - digestive problems ie cramping or bloating - painful joints - allergies - headaches)

- Compromised Immune System - (recent or current viral infection - frequent colds - cold sores - poor digestion)

- Sub-optimal brain chemicals - (low mood or motivation - comfort eating - sleep problems - low libido)

- Adrenal fatigue - (difficulty getting up in the mornings - tiredness despite sleeping well - daily activities seem too much effort - unable to handle stress - easily angry or anxious - low blood pressure or dizziness on standing - PMS or difficult menopause - frequent long-haul travel - crash dieting)

- Hypothyroidism - (feel the cold more than usual - IBS / constipation - fatigue and lethargy - poor memory or concentration - hair loss)

This list may seem long, but our bodies work as a whole, so by addressing and correcting one imbalance there may be a knock-on affect to another. Specific nutrient deficiencies can be pinpointed by using dedicated laboratory tests.

'So, what can I do about this today?' Just by looking at blood sugar balance, a few small changes can be made now which could give you noticeable relief from tiredness. A simple rule to remember is to always ensure there is some protein with every meal and snack. As breakfast is the biggest culprit I will focus on this.

Sugary cereals, toast, coffee and tea have become staple breakfasts but the energy boost they produce can result in a mid-morning slump. These sugars get into your blood stream quickly, boosting insulin which rapidly stores away that sugar, causing a re-bound slump in energy making us want to grab more food or a caffeine fix. This can go on all day leaving us feeling exhausted. Instead, first thing, try eggs, cold meats, some cheese (most European countries do!), or natural yoghurt with some mixed nuts and seeds alongside your favourite fruit. If pushed for time and have a blender, whisk some whey protein powder with some apple juice and fruit for a breakfast on-the-go. Replace that espresso or cuppa-t with some green tea and a good pint of room-temperature water to rehydrate you after your night's sleep. The protein helps slow down the rush of sugar to your bloodstream thus reducing the re-bound tiredness.

Give it a go! You may be surprised how much longer you can concentrate on your day without craving a sugary snack or caffeine boost. Most of all you may be too busy to notice that you are not actually feeling tired. Below are a few ideas to get you on your way. Make sure you are stocked up! All good intentions fall at the first hurdle due to not having the right food at hand. Shop for a week ahead and save money too by avoiding coffee shops and snack bars.

Breakfast ideas:

2 egg omelette with mushrooms and tomatoes Spanish omelette (made with egg, potato, and onions) - also great for a snack! Cold meats and cheese with rye or wholemeal bread

Whey protein powder (ie Solgar 'Whey to Go' or Biocare 'Get up and Go') with apple juice, blended with fruit and/or mixed nuts and seeds.

Last night's leftovers from dinner (honestly!)

Kedgeree (that old time favourite)

Yoghurt (ideally natural) sweetened with frozen / canned mixed fruit and granola.

Porridge - add desiccated coconut, or a few mixed nuts with sultanas or cinnamon and mixed fruit - yum!

Low sugar Muesli - add natural yoghurt (low fat fruit yoghurts contain too much sugar!)

Peanut butter (or other nut butters) on wholemeal toast



Other protein ideas:

Lean meat (turkey, chicken, lamb, beef, fish) offal meats

Vegetarian protein (tofu, quorn, quinoa, feta cheese, cheeses, eggs)

Nuts and seeds (and nut butters ie cashew nut butter)

Milk, yoghurt

Chick peas, soya beans, lentils, broccoli, spinach

With a little analysis of your health history, diet and lifestyle it can be possible to regain that childlike boundless energy, so maybe the marathon is still an option for your retirement list!

Fern Callister - 07961169061 Or fern_callister@yahoo.co.uk

Available for consultations Thursdays to Sundays.

Our Agony Aunt on Family Nutrition and expert Nutritionist Melody Mackeown FROM NATURAL NUTRITION responds to our questions

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REDUCING THE RISK OF ECZEMA IN YOUR NEWBORN (October 2009)

Results from a research study published in the highly-respected medical journal The Lancet has demonstrated that the 'friendly bacteria' Lactobacillus rhamnosus reduced the frequency of allergic eczema by nearly 50% in at-risk children at 2 years of age. The study looked at pregnant mothers with a family history of allergy. When used by mothers in the last month of pregnancy and six month's of breastfeeding, the benefits of the probiotic latest for up to two years. But please note that the study only showed that it could help prevent eczema and not treat eczema. For more information on how to reduce the risk of allergies in your child or for details of a suitable probiotic supplement, please contact Melody on www.naturalnutrition.uk.com.

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OPTIMISING YOUR CHILD'S BRAIN POWER (Summer 2009)

If you want to maximise your child's potential you need to feed them the best brain food - this includes what you eat during pregnancy and if you breastfeed, when you wean them and later on in their teenage years.Nutritionist, Melody Mackeown of Natural Nutrition, explains why diet is so important and provides some quick and easy food tips for busy parents:

1. Balancing Blood sugar - why blood sugar lows wrecks havoc on your child's brain.

Certain foods and drinks can cause a blood sugar imbalance, with adverse effects on mood, including the inability to concentrate, anxiety, depression and even PMS symptoms. This is because blood sugar levels may drop too low, a bit like your car running out of fuel.

You can prevent this by minimising white refined carbohydrate intake (e.g. white bread, croissants, pasta, rice, sweets and chocolate) as these foods have a lot of their nutrients removed during manufacture. As a result they contribute to blood sugar lows. Fizzy drinks and cordials also have the same effect, especially if consumed on an empty stomach.

Conversely, increasing unrefined carbohydrate intake is a good idea as they help to improve brain function and ward off blood sugar lows. Healthy snacks include: Wholemeal toast with honey or a banana; Fresh or dried fruit (e.g. apples or dried apricots); Bread sticks - on their own or with a dip/soft cheese; Mini sandwiches made with cheese; Nuts and fruit (for older children).

Missing breakfast can also cause blood sugar levels to drop too low, which is all too common nowadays. But watch what you eat, as breakfast cereals with a high sugar content or low nutritional value (such as those with chocolate added to them) will have the same effect

Some ideas for quick and nutritious breakfasts include: Porridge made with milk, half tspn powered cinnamon; Wheetabix or Oatbix; Muesli (no added sugar versions); Wholemeal toast with marmite; Scrambled eggs and toast.

2. Fishy business: the human brain is 60% fat.

Research has shown how important DHA is, (one of the omega-3 fatty acids) primarily found in fish, for proper brain functioning (such as thought and concentration). A recent study indicated that low levels are associated with more temper tantrums, sleep problems, behaviour and learning problems.

Good sources of omega-3 fats include: Oily fish (e.g. salmon and mackerel) Omega-3 enriched eggs Some nuts (e.g. walnuts)

Ideas for including omega-3 fats include: Fish cakes / Fish pie Salmon flaked into pasta dishes Banana cake with walnuts

If your child won't eat fish or you are vegetarian or vegan, then seriously consider a fish oil supplement or a vegetarian alternative. Some good quality brands (with pleasant tasting fish oils) include Higher Nature and Biocare.

Omega-6 fatty acids, found in nuts and seeds, are equally important for brain function and ways of including them are by: Providing nuts and seeds, with dried fruit as snacks; Grinding nuts (e.g. almonds) or seeds (e.g. pumpkin seeds) and adding them to cereal or yoghurt; Buying nut butters (e.g. brazil) which can be spread onto toast.

3. Increase fruit and vegetables rich in vitamins and minerals

Try to make sure that your child's diet is rich in fruit and vegetables which provide vitamins and minerals essential for building a strong healthy brain.

If your child is being difficult about eating vegetables, you will find that many vegetables can be disguised to blend in with other foods that they will eat. For example, parsnip can be blended into mashed potato (as it is the same colour, so they often don't notice).

Other ways to encourage consumption of fruit and vegetables is by offering them to your child after school or a sports activity when they are ravenous. Having dips like guacamole or humus with wholewheat pita bread or carrot sticks or a fruit bowl with a selection of small pieces of colourful fruits is a good idea.

4. Why vitamins and mineral supplements are important for brain function

Government statistics also indicate that many children do not consume the recommended minimum daily intake for many vitamins and minerals important for long and short term health as well as mental and intellectual performance. This can be due to a poor diet or because some children are fussy eaters no matter how hard you try. In both situations, consider supplementing your child's diet with a good quality vitamin and mineral product.

5. Why additives can contribute to mood changes and erratic behaviour. Last, but not least, is the avoidance of additives as many are known to disrupt neurotransmitter function and can lead to behavioural problems such as ADHD and other health problems like asthma.

Growing children are particularly vulnerable as their bodies and brains are more immature. As a result, make sure that the following additives are not on any of the ready-made foods you buy: E110, E122, E127, E150, E210-E219, E220-227, E249-252

Good additive-free brands for children include: Plum Organic, Rachel's and Yeo Valley Yoghurts, Little Dish and Organix.

OUR EXPERT: Melody Mackeown, Dip ION, BANT, BSc Psychology (Hons), runs a successful nutritional therapy practice in SW London and provides nutritional advice and diagnostic testing for expectant and postnatal mums, babies and children, including weaning classes at the Vitality Centre in Earlsfield. T: 020 8871 9483 or visit www.naturalnutrition.uk.com.

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BREAST IS BEST (May 2009)

Have you ever wondered why your midwife kept telling you that "breast is best"? Well, below are just some of the many reasons, says Nutritionist, Melody Mackeown.

Breastfed babies are likely to be healthier and those who are fed for six months or more develop fewer colds, ear infections and stomach bugs. Breast milk may also reduce the risk of colic, food allergies, eczema, asthma and hay-fever. It can even boost your baby's IQ!

It's also good news for you as it helps you to lose that excess pregnancy weight, protects you against breast cancer and helps you to bond with your baby, increases your mental alertness (which we all need when our baby is born!) and helps you to feel less stressed.

However, breastfeeding not always easy, in which case you should seek professional help from your health visitor or breastfeeding counsellor. If your milk supply is low, making sure you are eating well may also help.

Melody Mackeown from Natural Nutrition and Vicki Scott from BabyConfidence will be running a breastfeeding workshop at Cupcake, Putney from 1-2.30pm on Monday 11 May 2009. Please contact Cupcake for details: 020 88751065. If you wish to contact Melody or Vicki directly, then please contact them on 020 8871 9483 or 0208 605 9125.

Melody has also written a free e-book on how you can improve your breastfeeding diet which can be viewed at: http://naturalnutrition.uk.com/breastfeeding.pdf

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'HOW TO BOOST YOUR FERTILITY, NATURALLY' (April 2009)

If you are reading this, you may already know that while actual infertility is relatively low, 1 in 7 couples have difficulty conceiving (i.e. where it may take up to 2 years). Knowing that you will probably fall pregnant sooner or later is little comfort if you have decided you want to start a family and a number of months have gone by with no success. This may be doubly frustrating if tests indicate no underlying cause.

While it is accepted that diet during pregnancy is important, the role of nutrition in fertility is often overlooked. Just one example is a recent study at Surrey University comprising several hundred would-be parents with a history of fertility problems. They were put on tailor-made holistic pre-conceptual care programmes focussing mainly on diet, vitamin and mineral supplementation and avoidance of environmental toxins. A stunning 81% of them went on to produce healthy babies.

Nutritionist, Melody Mackeown lists below some of the key nutrition and lifestyle factors involved in boosting your fertility.

TEN DIETARY AND LIFESTYLE FACTORS THAT IMPROVE FERTILITY

1. Eat unprocessed, unrefined carbohydrates and avoid junk food to maximise nutrient absorption rate for your reproductive system (e.g. B vitamins such as B6 and folic acid are important in hormone functioning and zinc for testicular health).

2. Increase essential fats (e.g. omega 3 and 6), as they are needed for hormone and sperm health, so a deficiency may affect your fertility.

3. Include enough protein in your diet. This is especially important if you are vegetarian or vegan as hormones including your reproductive ones are dependant upon protein.

4. Maintain healthy gut flora as beneficial bacteria aid digestion and absorption of food essential for your reproductive system.

5. Make sure you are getting your 'five-a-day'. Fruit and vegetables contain highly absorbable nutrients and a wide range of antioxidants helping to protect your eggs and sperm while they grow.

6. Eliminate alcohol and avoid coffee. Drinking alcohol can reduce your fertility and the more you drink the less likely you are to conceive. Research has also shown that caffeine (found in tea and coffee) can also decrease fertility and increase miscarriage rate.

7. Lose weight. Being overweight significantly reduces your chances of conceiving as it affects ovulation in women and sperm quality in men.

8. Stop smoking. Smoking doubles the risk of ectopic pregnancy and damages the quality of eggs. Smoking also impairs a man's fertility by reducing the amount of blood supply reaching the testes where sperm is made.

9. Regular aerobic exercise increases oxygen flow around the body and aids the passage of nutrients in and toxins out of cells. Exercise also helps you unwind, as long as it's not over-done.

10. And last but not least, relax! Stress is an everyday fact of life, and a little bit of stress is good for us, but too much can reduce your fertility and play havoc with other areas of health. Goods ways to relax include yoga, listening to relaxing music, meditation or having a massage (all things you need to practice for pregnancy and for a more relaxed birth).

OUR EXPERT: Melody Mackeown, Dip ION, BANT, BSc Psychology (Hons), based in Putney and East Molesey, runs a successful nutritional therapy practice in SW London and provides nutritional advice and diagnostic testing for couples finding it difficult to conceive, as well as providing pre and post-natal nutrition advice for mums and babies. T: 020 8871 9483 or www.naturalnutrition.uk.com.

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'TIPS FOR FUSSY EATERS' (March 2009)

As there are no official guidelines regarding fruit and vegetable portion sizes for children unlike adults, it may be difficult for you to know whether your child is eating enough to get their 'five-a-day'.

Here are 10 Top Tips from Nutritionist, Melody Mackeown of Natural Nutrition, on how to feed your children healthy food and to sneak in vegetables if they don't want to eat them.

1. Home cooked and fresh baby foods are much better than jars of processed baby food. If babies are exposed to a variety of flavours when you wean them onto solids, they are much less likely to become fussy eaters and it will make it much easier for you when you start eating family meals together. Don't give up - if your child refuses to eat something one day, they may eat it the following week.

2. As babies are programmed to prefer sweet tasting foods (as historically, they were rare treats), once your child becomes accustomed to refined sugary foods, such as sweet snacks, they may prefer them over less sugary foods, such as fresh fruit, which is another reason to avoid them.

3. Lead by example - this means not buying foods for yourself that you don't want your child to eat (e.g. biscuits). If your child knows they are there (and they will!), they will pester you for them until you give in. Plus, children learn good eating patterns from you - so if you eat an apple, they will be more likely to want to eat it and even share it with you.

4. After school or a sports activity is an ideal time to offer your child healthy food, as they are usually ravenous. So having dips, such as guacamole or hummus with wholewheat pita bread or cucumber or carrot sticks or a fruit bowl cut up a selection of colourful fruits into small pieces is a good idea.

5. Most vegetables can be disguised to blend in with other foods if children will not eat them. For example, parsnip can be blended into mashed potato (it is the same colour, so they won't notice it). Add small amounts of a new vegetable to a dish - the drip feed effect works better, gradually increasing the amount of fruit or vegetable, so your child doesn't reject the lot. Start with food they like, so if you know spaghetti Bolognese is a firm favourite, start gradually to sneak in more vegetables, such as aubergine into the sauce - it works remarkably well!

6. Children may often eat something that they normally wouldn't if they have helped cook the food themselves. Cooking with your child is also a fun activity - so, get your child to help out (my two year old has been 'helping' me for some time with much glee and corresponding mess!). As your child gets older, you can also ask them to choose which vegetables they would like to eat (just a note of caution – potatoes don't count as vegetables as they are too starchy!).

7. If your child is not eating well and is underweight or failing to thrive, they may be deficient in nutrients involved in taste and smell. If they just have a small appetite, then they will need as much energy (calories) as possible, so choose full fat dairy products like cheese or full fat milk rather than 'low fat' dairy products.

8. Keep portions small and give second helpings if requested as too much food may be off putting. You can make individual portions of food like fish cakes and heat them up in the oven - this is much more appealing than a splurge of food on a plate. Furthermore, if you make a dish like chilli con carne, which is eaten with rice and yoghurt, put the different meal components onto three parts of the plate and let your child mix them up, like you would as an adult.

9. Mealtimes are social occasions - so eat with your child as often as possible. Eating with other children, preferably those who are hearty eaters may also help, as your child will invariably eat what is offered if his or her friend is eating it too. It is also very important that your child realises that meal times involve sitting down in one place for some time - so avoid distractions at mealtimes like television or having toys on the table.

10. A fun activity to do with older children (and when they have friends around) is to blind fold them and to give them different foods to taste and ask them to guess what they are - include foods you know they like and foods they haven't tried before. Include some of the new foods they like with their meal!

OUR EXPERT: Melody Mackeown, Dip ION, BANT, BSc Psychology (Hons), runs a successful nutritional therapy practice in Putney and provides nutritional advice and diagnostic testing for expectant and post-natal mums, babies and children, including weaning classes at the Vitality Centre, Earlsfield. T: 020 8871 9483 www.naturalnutrition.uk.com.

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'Your Pregnancy. Your guide to having a problem free pregnancy, birth and healthy child'

Welcome to Your Pregnancy

Congratulations - you are pregnant! Now, more than any other time in your life, you will be considering what to eat.

Being pregnant and nourishing your baby in the first nine months of his or her life is a huge responsibility and not something to be taken lightly. During the early weeks and months of a pregnancy, your baby's cells are dividing and multiplying rapidly and his or her organs are formed.

We used to think that the womb protected a baby from any harmful substances that we, as mothers, were exposed to. But this is not the case. Consequently, it is as important to know what to eat and drink and what to avoid.

But eating well isn't only important for your baby, it is equally important for too, as your baby will take first priority over the nutrients you consume - it's one of nature's protective mechanism. This means, that you may become deficient in a number of key nutrients if your diet isn't optimal and may increase your chances of pregnancy or birth related problems, such as pre-eclampsia, which can be harmful to both you and your baby.

The purpose of this article is to explore how to optimize your diet and lifestyle to INCREASE your potential to have a problem free pregnancy, birth and healthy baby. In following the below guidelines, you have made a very wise decision - namely, to give your baby the best start in life and you the best start in your new life.

BALANCING YOUR BLOOD SUGAR: COMPLEX CARBOHYDRATES

THREE BASIC PRINCIPLES TO IMPROVE YOUR PREGNANCY

There are a range of dietary measures that can be taken in order to improve your potential to have a problem free pregnancy, birth and healthy baby. Some of the key recommendations are listed below.

1. Eat unprocessed, unrefined foods to obtain the maximum amount of nutrients. Your baby's development is dependant on an optimal intake of vitamins and minerals. For example, Zinc is important for nervous system, brain, teeth, bones and birth weight and for your own health as it helps regulate your blood sugar balance and may help prevent gestational diabetes.

2. Increase Essential Fats. The omega 3 oils produce hormone type chemicals that are needed for vision, brain function, coordination, immune system and mood. Omega 3 fats are also key in brain development so a deficiency can cause learning disabilities. They may also help prevent premature births and post natal depression.

3. Eat good quality protein. Protein is the building block of life. During pregnancy, your need for protein increases as you are not just replenishing your own body, but also providing the raw materials from which your baby is made.

INCREASE YOUR FIBRE

FIVE TOP TIPS

1. Eat little and often, using complex carbohydrates as snacks to keep your blood-sugar levels up. Regulating your blood sugar may help reduce one of the most comment pregnancy problems – namely, morning sickness. Suitable snacks include rice cakes, wholemeal bread and rye crackers.

2. Make sure you have a good stash of snacks to hand. Many pregnant mums carry a snack with them at all times (in your car/handbag) to avoid the onset of hypoglycaemia (low blood sugar).

3. Eat plenty of fruit and vegetables. One of the most important things fruit and vegetables can do is to supply us with a good source of antioxidants. Antioxidants protect us for the effects of free radical molecules which can damage cells. Eat seasonal fruits such as clementines and apples.

4. Buy organic where possible. Organic food is largely free of antibiotics and other chemicals that are routinely added to an animal's feed. Avoiding these chemicals, means a healthier happier pregnancy. So buy organic eggs, which are also usually a good source of omega-3 fats!

5. Drink plenty of fluids. Aim to drink around 1.5-2 litres of water a day to flush out toxins (thereby aiding your immune system) and to keep the baby and yourself hydrated to sustain energy and brain function.

TEN FOODS TO AVOID DURING PREGNANCY

1. Liver and cod liver oil (which can provide too much vitamin A);

2. Meat pates (which may contain food-born illnesses, and which are often made of liver; see above)

3. Peanuts (in excess these can cause allergies in your baby);

4. Unpasteurised soft or blue cheese, such as Camembert, Brie and Stilton (there is a risk of food-born illnesses, such as listeria)

5. Raw eggs, including mayonnaise (which may contain salmonella);

6. Raw meet and raw fish (which can contain food-borne illnesses)

7. Read-to-eat salads are bad (because of the risk of listeria)

8. Ready-to-eat meals (because of the risk of food poisoning or incorrect labelling);

9. Sweets and chocolates (which provide unacceptable levels of sugar and/ or caffeine that may harm your baby);

10. Fizzy drinks (for the same reasons as sweets and chocolates)

FOUR REASONS TO AVOID CAFFEINE, ALCOHOL AND CIGARETTE SMOKE FOR YOUR BABY:

1. Stimulants such as coffee, tea, smoking and alcohol have the same effect on the baby as they do on an adult but the effects are more likely to be amplified because the unborn child does not have the same ability to detoxify.

2. Caffeine is estimated to stay in a baby's system for up to 100 hours, increasing heart beat and breathing causing anxiousness, nervousness and irritability if consumed in large amounts. Alcohol and smoking can harm the unborn child as its delicate physiology cannot deal with alcohol as well as humans can even in small doses.

3. Drinking alcohol during pregnancy can lead to miscarriage. Alcohol also depletes nutrients from the mother and therefore deprives the child. Too much alcohol can impair liver function in the mother and can hinder hormone regulation and excretion. Consequently, despite recent reports in the media that it is OK to drink some alcohol during pregnancy, I do not believe that it is safe or wise to do so, as there is insufficient evidence as to what constitutes a 'safe' limit. In my opinion, therefore, it is better to be safe than sorry which means avoiding alcohol completely.

4. Mothers who smoke during pregnancy are more likely to have premature and low birth weight babies as the oxygen to the baby is impaired.

THREE LIFESTYLE FACTORS TO IMPROVE YOUR PREGNANCY

1. Taking regular exercise increases oxygen flow around the body and to help aid the passage of nutrients in and toxins out of cells. If you did not undertake regular exercise before becoming pregnant, please do not overdo it now as this could be just as harmful to you and your baby as no exercise (it would be a good idea to seek the advice of your doctor or midwife before embarking on any new fitness programme).

Swimming is a good form of exercise as is pregnancy yoga - look out for classes in your area. Giving birth has been likened to running a marathon, so the fitter you are the easier and more enjoyable (in theory!) your birth experience should be.

2. Relaxation. Stress is an everyday fact of life and a little bit of stress is good for us. However too much stress can impact on your baby's wellbeing and has been linked to colic. Goods ways of relaxing include yoga, listening to relaxing music, meditation or having a massage (check that your massage therapist specialises in pregnancy massage).

3. Planning your maternity leave. You are entitled to up to 3 months maternity leave prior to your baby's birth date, plus up to 1 year's maternity leave. Ideally, you should take at least 1 month off before the due date of your baby. This is not only to ensure you have enough rest before one of the busiest, most tiring, but rewarding periods of your life, but also to get everything you need organised for the arrival of your new baby.

Don't forget, it is not uncommon for your baby to be born 1-2 weeks ahead of schedule - this will be quite a shock if you're still at work!

WHAT PREGNANCY HEALTH CONDITIONS CAN THE 'YOUR PREGNANCY' PROGRAMME HELP WITH?

Opimising your diet throughout your pregnancy may help with the following conditions: Anaemia, Constipation, Cravings (abnormal cravings), Faintness, Fluid retention, Gestational Diabetes, Headaches (including migraines), Infections (e.g. cystitis, thrush), Leg cramps, Low birth weight or premature babies, Migraines, Morning sickness, Nose bleeds, bleeding gums, Oedema (swelling of hands, ankles, feet, Pre-eclampsia (high blood pressure), Stretchmarks, Thrush, Varicose veins, Weight gain (excessive).

Remember, it is never too late to optimise your diet during your pregnancy.

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'Beating PMS. Your guide to guide to eat your way out of your monthly miseries'

THE GOOD NEWS:

The good news is that you really can eat your way out of PMS. As well as first hand evidence I get back from my clients, more and more studies are showing that changes to your diet can lessen, and in some cases completely eradicate PMS. And that is what this guide is all about.

It tells you what to include in your diet, and what you should ideally try and avoid. Did you know that there are certain foods which are though to aggravate PMS? This article points out the likely culprits. Plus there is a day's meal plan to help you put the guidelines into practise.

The main aim is to help you follow basic and healthy eating principles to provide you with the optimum nutrition - the building blocks to enable you to take control and manage your PMS and its symptoms. The second aim is enjoyment. There's no need for a dull and dreary diet to beat the problems of PMS. In fact, the very opposite is true!

However, be patient! It can take up to 3 months for your altered diet to have a noticeable effect on your symptoms, because the body takes some time to adjust and respond – although you may well notice a difference much sooner.

FOODS AND DRINKS THAT ALLEVIATE PMS

Balancing your blood sugar: complex carbohydrates

It is thought that a diet rich in certain slowly broken down starches - which are also called 'unrefined' or 'complex' carbohydrates - may help reduce PMS symptoms by maintaining an even blood sugar level.

For most of us, blood sugar levels are maintained within normal levels. However, under certain circumstances, or with certain foods, blood sugar levels rise quickly, but are then followed by a sharp drop. This drop is called 'hypoglycaemia' or low blood sugar and the condition is associated with the following symptoms: ANXIETY, IRRITABILITY, AGGRESSIVE OUTBURSTS, FORGETFULNESS, CONFUSION, INABILITY TO CONCENTRATE, PALPITATIONS, CRAVINGS How many of them do you recognise from PMS?

Following the Nutritional Guides below will help you balance your blood sugar levels.

INCREASE YOUR FIBRE

Increasing fibre can also help alleviate the common problem of pre-menstrual constipation. It may also help to bring down levels of the hormone oestrogen in the body by preventing re-absorption of oestrogen from the gut. What's more fibre also helps improves blood sugar control.

Foods that are good sources of complex carbohydrates are also good sources of fibre and the following foods are good sources of both:

Grains like brown rice, oats, wheat, barley, rye, couscous, millet

Pastas including wholewheat, durum wheat, buckwheat, millet, brown rice pastas

Legumes like lentils, chickpeas, aduki beans, kidney beans, flageolet beans

Vegetables like peas, broccoli, corn, cabbage, green beans, sweet potatoes

Including phytoestrogens

Phytoestrogens are naturally occurring substances in food that have a hormone-like action and have a very interesting effect on the body as they have a balancing effect on oestrogen.

If levels are too high, phytoestrogens can block oestrogen receptors thereby sending out weaker signals, however, if oestrogen levels are too low, they will latch on to oestrogen receptors and send out stronger signals.

This is particularly important in PMS as there is conflicting evidence regarding whether too much or too little oestrogen may cause PMS. In addition to the food sources below, phytoestrogens are found to a lesser extent in most fruit, vegetables, nuts and seeds.

The following foods are good sources of phytoestrogens

Soya, including naturally fermented miso, tofu, tempeh

Grains like brown rice, oats, wheat, barley, rye

Legumes like lentils, chickpeas, aduki beans, kidney beans

Vegetables like peas, broccoli, carrots, celery, garlic

Seeds including flaxseeds (also know as linseeds), sesame, pumpkin, poppy, caraway, sunflower

Fruits like apples, plums, cherries, cranberries, citrus fruits

Some herbs and spices such as cinnamon, sage, fennel, parsley

Increase essential fatty acids

Increasing essential fatty acids (EFAs) has been found to be helpful in reducing PMS symptoms. Deficiency signs include IRRITABILITY, DEPRESSION, FATIGUE, FORGETFULNESS, FLUID RETENTION, BREAST TENDERNESS

Once again, how many of them do you recognise from PMS?

There are two main EFAs implicated in alleviating PMS symptoms; the omega-3 and the omega- 6 family, and these are found in the following foods:

Omega 3– family

Salmon, trout, mackerel, herring, sardines, fresh tuna and flaxseeds (also know as linseeds), pumpkin seeds, walnuts; and their oils and organic omega-3 rich eggs

Omega 6 – family

Sunflower, sesame and pumpkin seeds and their oils

Eat more fruit and vegetables

Increasing your fruit and vegetable intake may help to increase essential minerals (Zinc and Magnesium) and vitamins (Vitamin C, B3 and B6) which are important for your body to process these fats. Some examples of fruits and vegetables rich in these mineral and vitamin groups are set out below:

Vitamin C: All citrus fruits, berries e.g. strawberries, apples, papaya, mangoes, parsley, onions, garlic, broccoli, tomatoes, red and green peppers

Vitamin B3: Green leafy vegetables e.g. kale, spinach, broccoli leaves, mushrooms, potatoes

Vitamin B6: Sweet potatoes, Green leafy vegetables e.g. kale, spinach, broccoli leaves, seaweeds, carrots, peas

Magnesium Green leafy vegetables e.g. kale, spinach, broccoli leaves, avocados, pears, dried fruit e.g. dates, apricots, raisins,

Zinc: Bananas, seaweeds, mushrooms, potatoes, asparagus, parsnips

Cruciferous vegetables are rich in a family of nutrients called glucosinolates, which help the liver in the detoxification process. This is particularly important in PMS, as one of the liver's primary functions is to control the level of hormones, such as oestrogen circulating in the blood.

Cruciferous vegetables include:

Broccoli

Cauliflower

Kale

Cabbage

Brussels sprouts.

FOODS AND DRINKS THAT AGGRAVATE PMS

Saturated and trans Fats

A diet high in saturated fats which is largely found in meat and diary products and trans (or hydrogenated) fats which are made from hygrogenating vegetable oils are particularly implicated in making PMS worse as they compete with and block the body from using EFAs effectively.

Trans fats are particularly bad as they are polyunsaturated fats that have been processed (hydrogenated) or fried. Frying polyunsaturated oils can result in oxidising the oil, which means that they can also damage body cells. Cooking in extra virgin olive oil is a good alternative as it is not as vulnerable to oxidation.

Saturated fats to minimise and avoid were possible include:

Diary products including butter, cream, ice cream, full fat milk, cheese, suet, lard and ghee

Trans fats are to be completely avoided include:

Sweets and cheap chocolate bars (with a low coca content and vegetable fats instead of coca butter)

Potato crisps and corn chips

Biscuits

Doughnuts

Margarines and mayonnaise (although some are now trans free - please check the label)

Avoid refined sugar

Processed foods which contain starches and sugars that are quickly broken down by the body can cause rapid fluctuations in blood sugar levels which can make PMS worse.

Processed foods to avoid include:

White bread, pasta and rice

Certain breakfast cereals (e.g. cornflakes, puffed rice)

Chocolate and confectionary

Sweets

Cakes

Ice cream

Sugary drinks (e.g. Lemonade, Coca Cola, Fanta, Squash)

White refined sugar

Cut down on alcohol

Alcohol can aggravate PMS symptoms for a number of reasons: it can cause fluctuating blood sugar levels, which are thought to impact on PMS symptoms, alcohol can disrupt sleep patterns and cause tension, which may be a symptom of your PMS; and alcohol can lower stores of essential nutrients such as zinc which is necessary for the processing of EFAs which have been helpful in reducing PMS symptoms.

Unfortunately if you enjoy a tipple or two, there are no known substitutes for alcohol! Therefore you should try and reduce your intake – you may need to stop drinking alcohol completely to see a reduction in your PMS symptoms.

Cut down on caffeinated drinks

Decreasing the consumption of caffeinated beverages may help to alleviate breast tenderness. Caffeine is also a known aggravator of sleep and can cause tension, which may already be upset by PMS. Also, drunk in large quantities (e.g. 5+ cups of tea/coffee or caffeinated soft drinks) can also lower the level of some important minerals in the body. The tannin in tea also hinders the absorption of certain minerals such as iron and calcium.

Caffeine can be found in: Tea, Coffee, Fizzy drinks, such as Coca Cola, Fanta, Doctor Pepper etc

Good alternatives, include: Herbal teas, including green tea, Dandelion coffee, Hot water with lemon, 100% Fruit juices (with no added sugar), Water

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'EATING FISH WHEN PREGNANT AND BREASTFEEDING FOR LONGER THAN 6 MONTHS BOOST CHILD DEVELOPMENT'

A Danish study involving 25,446 children established that children of mums who ate the most fish while pregnant had a 30% better physical and mental development at 6 and 18 months of age than the children of mums who ate little or no fish. In addition, the study found that children who were breastfed for 10 months or more had a 30% better physical and mental development at 6 and 18 months of age than those who were breastfed for one month or less.

What this means is that both breastfeeding and eating fish during pregnancy were just as good at boosting physical and mental development, which means it is very important to eat fish during pregnancy (or supplement with fish oils or vegetarian equivalents if you do not like fish) if you do not plan to breast feed or in case you are unable to breastfeed.

Associations of maternal fish intake during pregnancy and breastfeeding duration with attainment of developmental milestones in early childhood: a study from the Danish National Birth Cohort. Oken E et al., Am J Clin Nutr. 2008 Sep;88(3):789-96

Source: www.ncbi.nlm.nih.gov

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'Pregnancy: How Exercise can help just as well as medication'

As many as one in eight women will develop gestational diabetes sometime during their pregnancies, increasing health risks for themselves and their babies. According to Dr Green, www.drgreene.com, researchers at the University of Southern California School of Medicine studied a group of women who had already developed gestational diabetes and who had fasting blood glucose levels high enough to require insulin. Half of the women in the study received the recommended insulin. The other half got personal trainers instead. The trainers supervised the women while they did simple twenty-minute stints on exercise bikes.

The results, says Dr. Green, were startling: moderate aerobic exercise was equally effective to insulin! Blood glucose levels were statistically the same in both groups.

Studies have already shown that exercise can improve insulin sensitivity and help to manage Type II diabetes. This adds to the weight of evidence that exercise is important during pregnancy and if you undertake moderate exercise before and during your pregnancy, you may avoid gestational diabetes in the first place.

Dr Greene also looked at a number of other common pregnancy problems, such as gestational hypertension (or pre-eclampsia) and found that exercise could also help reduce high blood pressure too! Another common postnatal condition post-natal depression (which affects at least 1 in 10 mums) could also be helped with regular exercise prior to having your baby.

Making the correct food choices can also alleviate and prevent a host of pregnancy conditions including gestational diabiates, hypertension and post-natal depression.

I have written a free e-book on how you can improve your diet during your pregnancy, which can be obtained by clicking on my link www.naturalnutrition.uk.com.

Important Note: Please talk to your midwife or GP before embarking on an exercise programme during your pregnancy (especially if you did not exercise regularly beforehand). If you decide to employ a personal trainer, I can highly recommend personal trainer, Giuseppe Minetti, Director of Token Yard www.tokenyard.co.uk, just behind The Body Shop, on Putney High Street. Alternatively, can you look for a personal trainer via www.absolutefitness.co.uk.

Two additional useful websites regarding exercise include: www.lifestylexperts.com and www.newbornfitness.co.uk which supply pregnancy exercise balls/birthing balls.

To find out more about Nutritional support before, during or after your pregnancy, contact Nutritionist Melody Mackeown, Dip ION (mBANT) specialist in pre-conceptual care, fertility and pregnancy care on www.naturalnutrition.uk.com.

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'Smoking: what to do if you would like to quit'

It is well known that smoking can adversely affect your fertility rate and can harm your baby. "So, now would be a good time to quit, if you are planning on having a baby this year", says Nutritionist and Foresight Practitioner Melody Mackeown. With the introduction last July of a smoking ban, excellent NHS Stop Smoking services and the availability of a wider range of treatment products (such as Nutritional Therapy or hypnosis), finding the right support to help you stop smoking has never been so good.

So why is stopping smoking so hard?

If you have ever unsuccessfully tried to give up smoking in the past, then you will know that it is fraught with difficulties. Firstly, when you are deprived of nicotine, smokers experience withdrawal symptoms such as depressed mood, irritability, poor concentration, sleep disturbance, hunger and cravings to smoke. Using tobacco puts an immediate end to these, which explains why the relapse rate is so high.

How can Nutritional Support help?

As smoking can upset your blood sugar balance, one of the first things I would look at, as a Nutritionist, are ways to regulate your blood sugar imbalance. Many foods can impact negatively on your blood sugar levels, as well as other stimulants such as coffee, tea, alcohol and chocolate. There are also a number of supplements that may help reduce your craving for nicotine. You may be interested to know that a blood sugar imbalance can also mirror many of the symptoms above, such as irritability and poor concentrations. Consequently, stabilizing your blood sugar is a must.

Tips for successful quitting:

Pick a date to quit that will be stress-free and stick to it

Book an appointment with your local NHS Stop Smoking service, who will advice you on aids to stop smoking or call the NHS Smoking Helpline 0800 169 0 169 for support or visit your GP

Book an appointment to see a Nutritional Therapist, who can advice you on ways to reduce your nicotine cravings via food and supplementation

Plan ahead and avoid stressful situations or people that could tempt you back to smoking

Take it one day at a time and congratulate yourself for every smoke-free day

Keep back the money you are saving and treat yourself (e.g. book yourself in for a massage)

There's no such thing as having 'just one' cigarette (remember it normally takes 90 days or 3 months to effectively quit). Don't do it!

Think positively - tell yourself - I can and will do it! If there are images in this attachment, they will not be displayed.

To find out more about how Nutritional Therapy can help you give up smoking, please contact Melody Mackeown.www.naturalnutrition.uk.com.

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CASE STUDY: "How Nutritional Therapy can work wonders for your child"

"When I (Monica Costa, Putney) came to see Melody, Diego was waking up 4-5 times a night and had terrible wind. After explaining to me what foods help promote sleep and what might be contributing to Diego's wind, Melody gave me some sensible dietary advice, which was surprisingly easy to incorporate which made it all the easier!" "When we met up again about a month later, Diego's wind had completely gone and he was only waking up 1-2 times a night."

Case study

Diego, aged 15 months. Case study outline provided by Melody Mackeown, Nutritional Therapist, Dip ION, from Natural Nutrition (www.naturalnutrition.uk.com).

Problem

Waking up 4-5 times a night and suffering from excessive wind (which I thought might be contributing to the frequent night awakenings). Pregnancy history: good. Delivery: normal at 40 weeks. Diego was diagnosed with neutropenia (temporary low white blood cell count), and in part as a result of this has had several courses of antibiotics since his birth.

Possible causes

Gut bacteria imbalance (antibiotics can destroy bad as well as good gut bacteria) which may have been contributing to his wind, low blood sugar (which may have been contributing to his frequent night awakenings), low in nutrients required to make hormones like melatonin which promote sleep.

Actions

Symptomatic relief of wind with a course of probiotics (to help replace the friendly gut flora destroyed during the course of antibiotics.

Blood sugar balancing diet. Replace white refined foods (e.g. pasta and rice) with brown/wholewheat equivalents. This is because they are rich in the nutrients needed to promote good sleep (refined products have many of the nutrients removed). Digestion also takes longer, so babies may not wake as frequently for additional feeds during the night.

Progress after 1 month

Excessive wind had completed stopped.

Night awakenings were reduced from 4-5 to 1-2 times a night.

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"BREASTFEEDING: the best start in life"

Breast is the best form of nutrition you can give your baby. It plays an essential role in supporting your baby's immune system during the first year whilst it is developing. Breast feeding will also help to protect your baby from a variety of infections and other illnesses.

Benefits for your baby

1) Babies who are breastfed have a higher IQ and score up to 7 points higher! - see www.bbc.co.uk.

2) Babies who are breast fed for at least six months, develop fewer colds, ear infections, gastric infections and pneumonia.

3) Friendly bacteria called Bifido bacteria help to protect your baby's gut from harmful bacteria and reduces your baby's risk of colic and allergies to food, eczema, asthma and hay-fever.

4) Breast fed babies are thirty percent less likely to develop obesity than formula fed babies.

5) Vitamins and minerals in breast milk are up to twenty times more easily absorbed than those in formulas. This means your baby is less likely to suffer from deficiencies, such as iron.

6) Breast fed babies also have a lowered risk of developing Diabetes and have better neurological development.

7) Research has shown that there may be a protective effect against Sudden Infant Death Syndrome (SIDs).

Benefits for you

1) Reduces your risk of developing breast cancer. The longer you breast feed the lower the risk. Women who breast feed for between four to twelve months have an approximately 22% lower risk. There is also a reduced risk of ovarian cancer.

2) Encourages bonding between you and your baby (promoted by the hormone oxytocin).

3) Encourages your uterus to contract back into its pre pregnancy size and can reduce blood loss after birth. This means you recover from the birth experience more quickly.

4) Helps shed weight gained during pregnancy. Breastfeeding uses around 500 calories per day!

5) May help you have stronger bones in later life (thereby reducing your risk of developing osteoporosis).

6) Feel less stressed (prolactin encourages calmness)

7) Have increased mental alertness (oxytocin boosts Short-Term memory)

8) Convenience: no need to get up the middle of the night to make up a bottle of milk. It also doesn't cost you anything!

9) Weaning may be easier as your baby is 'primed' to accept different tasting foods more readily as they taste them via your breast milk.

Breastfeeding Tips

1) Breast feed within the first thirty minutes of birth in order to begin establishing feeding while your baby's suckling reflexes are strong.

2) Avoid over stimulation of baby before the first feed. This means that bathing, dressing weighing and measuring all take second place to breast feeding.

3) When at home, make sure you are comfortable before you begin to breast feed. Have a large glass of water and some snacks close to hand (as breastfeeding can make you very hungry!). Have plenty of pillows to support your baby and your back or buy a breastfeeding pillow (from experience I found the Widgey Nursing Support Pillow invaluable).

4) Don't worry that your milk supply is little within the first 3-4 days of birth. This initial colostrum plays a valuable role in preventing infection and is designed to coat your baby's intestine with valuable antibodies. Babies often don't feed much within the first 24-48 hours.

5) Breastfeeding shouldn't be painful. If it is, your baby is probable not attached correctly. Ask the hospital breastfeeding nurse, midwife or health visitor to check that your baby is correctly positioned and attached.

6) Dark green cabbage leaves (organic) are very effective in relieving engorged breasts. Lightly steam them and let them cool before putting them on your breasts.

VERY IMPORTANT: Don't start a feeding routine until your baby is at least six weeks old. Breast milk is digested much faster than formula milk so your baby should feed on demand. This may be anywhere between 1- 5 hourly. Starting a routine too early may reduce your milk flow and create problems.

What should I do if I have problems?

1) Speak to your midwife or health visitor.

2) See your doctor: you or your baby may have thrush (or another condition) which is causing the problem and can be treated medically.

3) See a cranial osteopath.

4) See a breast feeding counsellor (also called lactation counsellor). They will come to your home (not cheap, but worth every penny). Do not rely on telephone support as you need to be shown how to hold your baby correctly when breastfeeding.

The better breastfeeding diet!

To prevent poor milk supply, it is advisable to eat well during your pregnancy so that you have all the right nutrients to make good quality milk as well as a plentiful supply! This includes:

1) Eating 3 meals and 2 good snacks a day: Breast feeding increases your appetite

2) Eating plenty of complex carbohydrate: Wholegrains, vegetables, pulses/legumes; Oatcakes, bean, avocado or humous dips

3) Eating good quality protein: Quiona, millet, soya, fish, beans, lentils, eggs, chicken, cottage cheese, natural yoghurt, seeds and nuts

4) Eating oily fish at least twice a week: Mackerel, salmon , herring, sardine/pilchard, fresh tuna. These are good sources of essential fatty acids for you and your baby

5) Eating at least 5 portions of fruit and vegetables a day: Apples, pears, courgettes, spinach, tomatoes

6) Snacking on fruit, nuts and seeds: And not on sugary snacks, such as biscuits

7) Drinking at least 1.5 litres (21/2 pints) of filtered or mineral water a day: Always have a drink beside you when you sit down to feed as your baby's sucking will stimulate thirst. There is nothing more annoying than wanting a drink when you have just got settled.

8) The UK DoH recommends that all breastfeeding mothers take a vitamin and mineral supplement to ensure your breast milk has enough nutrients for your baby.

And avoiding: 1) Caffeine found in tea and coffee (which can agitate your bay and prevent restful sleep), alcohol (which prevents a baby from feeding as long and can damage brain cells) and

2) dieting (you need all the energy you have to make a plentiful milk supply).

Sources:

www.bbc.co.uk

www.birthinlondon.co.uk

Unicef

DOH

Article posted on 17th November 2007.

Our nutrition expert: Melody Mackeown

Melody Mackeown, Dip ION, BANT, BSc Psychology (Hons), runs a successful nutritional therapy practice in SW London and provides nutritional guidance, supplement and diagnostic testing recommendations for adults, babies and children. Melody also runs regular weaning classes at the Vitality Centre, 155 Merton Road, SW18. T: 020 8871 948307790 831 254 or www.naturalnutrition.uk.com. She would be very happy to speak with you over the phone if you or your family have any health concerns.