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Stretchmarks are a common side-effect of pregnancy for many women. They can appear suddenly on the stomach, breasts and thighs - the areas that can stretch out quite fast during periods of growth (related to the release of the hormone progesterone) and weight gain in pregnancy.  They do fade over time to silvery/white streaks, but will initially appear as red or purple lines.

Every woman is different, with some being more susceptible to developing stretchmarks than others.  But what you may not be aware of is that by eating a healthy, wholefood diet it is less likely that stretch marks will occur.  Deficiencies of the Vitamins E, C, Silica, B5 and Zinc can lead to reduced skin elasticity, which can then result in stretchmarks.

Including lots of fresh fruit and vegetables, wholegrains, nuts, seeds, lean sources of protein, plenty of water in your diet and supplementation when necessary will help you maximise your chances of nutrient deficiencies.  Include Zinc rich foods i.e. eggs, wholegrains, wheatgerm, sunflower and pumpkin seeds; foods high in Silica i.e. cereals, apples, oranges cherries, raisins, almonds, peanuts and wholegrains; Vitamin E rich foods i.e. wheatgerm, sunflower seeds, molasses, wholegrains, egg yolks and mushrooms.

Remedies for Stretchmark Prevention

I've never really been a big fan of protein powders, drinks or shakes because of the artificial ingredients, sweeteners and colours they contain.  But now that I've discovered a natural and healthy alternative in the Vital Protein Pea Protein Isolate, I am really excited to be able to make up some delicous protein-packed smoothies for myself and the family.  Here is today's creation (serves 1), packed with antioxidants, B vitamins, essential fats and protein:

1 cup of rice milk (or coconut, soy, oat, cow's milk - whatever you prefer really, you could even try coconut milk)l

1 teaspoon of raw cacao powder

1 handful of frozen blueberries (or fresh, or whatever berries you like)

1 banana

1 serving of Vital Protein Powder, vanilla flavour

ice if you like it extra cold

As a nutritionist specialising in pregnancy health, I am seeing increasingly more women in the clinic for dietary guidance and management of gestational diabetes.

What is Gestational Diabetes?

Gestational diabetes is a condition that is first detected during pregnancy, usually around halfway through.  It occurs when the body cannot control or maintain normal blood glucose (or sugar) levels.  It is only a temporary condition and will disappear after your baby is born and your hormone levels return to normal.

What are the Signs and Symptoms?

Quite often there are no signs or symptoms.  Mild symptoms that may be experienced are (some of which are also common pregnancy symptoms):

sugar cravings

tiredness, shakiness alleviated by eating

irritability or headaches if meals are delayed or first thing in the morning

hungry all the time or soon after eating

increased thirst

blurred vision

increased urination

weight loss despite eating more

nausea or vomiting

How is it Detected?

Gestational Diabetes is first diagnosed in pregnancy via a blood glucose test - usually around 26-28 weeks, unless you are at higher risk of developing the condition, or have been diagnosed in a previous pregnancy.  During pregnancy, the hormones released can stop insulin from working as effeciently as it normally does, which causes her blood sugar levels to rise.  A woman's blood glucose level is measured and will read above the 'normal' range. 

Are there Increased Risk Factors?

There are some factors that can increase your chance of developing gestational diabetes, including if:

you have a family history of diabetes

you have high blood pressure

you have an increased amount of amniotic fluid

you were overweight before your pregnancy

you are of increased maternal age

you have Polycystic Ovarian Syndrome (PCOS)

you have had a gestational diabetes in a previous pregnancy

How is it Managed?

In the majority of cases, gestational diabetes can be managed by changes in diet and lifestyle habits, including:

following a low G.I (glycaemic index) diet e.g. wholegrain breads, cereals and grains, vegetables, fruit and legumes

cuting back on foods high in sugar

being aware of hidden sugars i.e. those in 'healthy' fruit juices - opt for water and herbal teas instead

eating small, regular meals - including always eating breakfast

including small amounts of lean proteins in your snacks and meals

regular exercise - keep active, physical activity can help to manage blood glucose levels, weight and cholesterol levels

monitoring blood glucose levels - by using a machine to test finger prick blood regularly throughout the day

If diet and exercise are unable to manage blood glucose levels, daily insulin injections or other medications will be required.

How does this impact on your Pregnancy, Birth & Baby?

Once diagnosed, this automatically places women in a 'high risk' category, which means she will be closely monitored throughout the remainder of her pregnancy i.e. ultrasounds and more 'routine' tests

This can cause increased anxiety in the woman

There will also be more limitations placed on the woman's labour and delivery i.e. where she is able to birth, increased chance of caesarian, medical induction and continual foetal monitoring

Increased chances of having a larger baby, which can lead to increased medical intervention and complications during delivery

Increased risk of developing high blood pressure during your pregnancy

Increased chances of low blood sugar levels in the newborn

Increased chances for baby to develop diseases later in life

In Australia, the blood glucose level for dignosis of gestational diabetes has recently been lowered, which means that more women are now being diagnosed with the condition.  To read more, click here.

Around half of all pregnant women will experience some form of nausea and/or vomiting between the first 6 and 13 weeks of their pregnancy. It can come as a surprise to many newly pregnant women that morning sickness can occur not only in the morning, but at any time of the day.

Nausea in pregnancy is actually a good sign, as it shows that pregnancy hormone levels are high, allowing your pregnancy to “take hold”, and for your baby to develop and grow normally.  However, some women are lucky and enjoy a nausea-free pregnancy.

There are many suggestions for easing the symptoms of morning sickness.  Here are a few that you can try, keeping in mind that not all remedies will work for you:

Food & Drinks

eat some dry biscuits or toast before getting out of bed in the morning

eat small, frequent meals.  Keep some food in your stomach and don’t go without due to nausea

avoid rich, spicy, fatty and fried foods

snack on crackers with nut butters or cheese

ginger – fresh, as a tea, or supplement

raspberry leaf tea

peppermint tea

mints

soda water

ginger beer

‘Preggie Pops’ – lollypops designed to assist with the symptoms of morning sickness

sucking on iceblocks or ice cubes

be sure to keep well hydrated, sip on iced water, lemon water or whatever you can manage

 Supplements

the homeopathic remedy Nux Vomica – from a qualified homeopath

vitamin B6

a morning sickness formula, from your natural therapist or health food store

General remedies

seasickness bands

try to stay cool, heat can increase nausea

swimming

don’t sit up or get out of bed too fast

get enough sleep

take naps during the day, if possible

acupressure

Smells

essential oils which can relieve nausea include lemon, lime or any other citrus fruit oil – carry a tissue/handkerchief with one of these oils so you can sniff it when a smell is bothering you

have windows open and the exhaust fan on when cooking so that smells don’t become overpowering 

I absolutely LOVE packing my kids’ lunchboxes.  I know, crazy many would say, but I really do!  I often joke about what I will do when my 3 are too old to enjoy the creations I send them off with each day.

But it can be a real challenge packing lunchboxes day after day.  Whilst you want to send them off to school with a lunchbox full of healthy and nutritious foods, you also want to give them food that they will like and that won’t return home uneaten.

Filling lunchboxes with healthy foods is extremely important for growing bodies.  Children burn a lot of energy throughout the day, their bodies are constantly growing and they need good food to help them concentrate and learn.

Here are some simple tips to get you started:

Make it fun

Sandwich cutters, lunch-punches, novelty food picks, different coloured containers and stickers are great tools to help liven up a boring lunchbox.  Try some cherry tomatoes and cheese cubes on a pick, or make a sandwich fun by turning it into a dinosaur. You can even be extra creative and have lunchbox ‘theme’ days for occasions such as Easter, Birthdays or different seasons.

Variety is the key

By choosing a variety of nutritious foods each day you are ensuring your child is getting a wide range of different nutrients.  You are also making sure that they aren’t getting bored with the same food each time they open their lunchbox.  Try different types of breads, pasta, rice, leftovers, frittatas, bento-style lunches, vegie sticks and dips.

Get them involved

Involving your child in selecting what goes into their lunchbox can be a great way to ensure that the food gets eaten.  By having a selection of healthy foods on hand to choose from, you are letting them choose, whilst also knowing they are still getting something you approve of.  This can work particularly well for the fussy-eaters.

Keep it cool

Make sure you keep their lunchbox cool with a frozen brick or drink.  This will reduce the risk of food poisoning, not to mention that their food will be much fresher and tastier.

Fill them up

Include protein-rich foods such as tuna, salmon, chicken, lean meats, tofu, lentils, beans and yoghurt to keep their bellies feeling full.  These foods also provide great fuel for muscle growth and repair. Be sure to include plenty of fresh fruit and vegetables, low GI carbohydrates and a big bottle of water.

Avoid the additives

Fill their lunchboxes with lots of fresh, unprocessed foods, home-made when possible.  If you are sending packaged foods, make sure you learn to read the food labels and avoid the nasty additives and preservatives that many of these products contain.  Choose foods low in salt and sugar.  Often even when foods appear to be healthy, they can be far from it.

Plan ahead

There’s nothing worse than the last minute rush before racing out the door in the morning.  If you find it works better for you, pack what you can the night before and just leave the things that can’t be cut up or prepared in advance to the morning i.e. avocado that will go brown.  You can pre-make and freeze a lot of foods for lunchboxes and creating weekly plans can also be helpful.  By ensuring you have the cupboard and fridge stocked with healthy staples, you won’t find yourself short of ideas.

This is one of my favourite breakfast recipes.  It's quick, simple and packed with goodness.  You can find Mesquite powder in health food stores. This superfood, ground from the pods of the South American mesquite plant, is high in protein and is a good source of calcium, magnesium and amino acids.  It has a sweet, caramel like flavour and a low GI (glycemic index) to help stablise blood sugar levels.

Ingredients:

1 cup almond milk (or milk of your choice)

3 tbspns chia seeds

1/2 tsp cinnamon

1 tsp vanilla extract

1 tsp mesquite powder 

2 medjool dates, pitted

Method:

Combine all ingredients except for dates together and leave to sit for 10 minutes or so to allow the chia seeds to absorb the liquid.

Add to blender, along with dates and blend until smooth.

Serve topped with blueberries. 

With the kids all back to school for the year, I've had lots of Mums asking me for guidance on packing healthy school lunchboxes. This gave me an idea, so off I went to the local shops to purchase some common lunchbox items - with a little experiment in mind.  

It just doesn't add up

So what you can see in this picture are two lunchboxes, yes there are LOTS of foods in there, but this is just to show you a range of different food items. Each lunchbox contains different, but comparable products.

The big difference in these lunchboxes is that the black one (top right) contains popular kids snack foods that contain various additives, preservatives, colours and flavours.  This is despite some packaging claims i.e. 'no artificial colours or preservatives', 'source of calcium, made with real cheese', and the 'healthy school canteen strategy' logo leading parents to believe some products are healthier choices than they may actually be.

The blue lunchbox (bottom right) contains foods with NO additives, colours, flavours or preservatives.

It's true that there are some additives and preservatives that are considered safe, and some that can have adverse side-effects in many individuals. But just to give you an idea of the difference there can be between seemingly similar food items, there were 38 'numbers' contained in the black lunchbox, and 0 found in the blue one.

So why does this matter?

Some of the additives known for having adverse effects i.e. asthma, eczema, food intolerance symptoms, IBS, nasal irritation, eye irritation, children's behavioural problems, learning difficulties, gastrointestional disturbances, rashes, dermatitis and headaches are:

200-203 Sorbates (found in the Kraft Cheese Pods and Mission Wraps)

220-228 Sulphites (found in Select Muesli Bars and Mission Wraps)

280-283 Propionic Acid 'The Bread Preservative (found in Mission Wraps)

320 - BHA & Other Antioxidants (found in Mission Wraps and Kraft Snackabouts)

621 - MSG & The New Flavour Enhancers (found in Mamee noodle snacks)

627, 631 - The Ribonucleotides (found in Mamee noodle snacks)

319 - Synthetic Antioxidants (found in Kraft Snackabouts) 

If you'd like to learn more about the adverse effects of additives, preservatives, colours, flavour enhancers and antioxidants added to foods, visit Sue Dengate's Fed Up With Food Additives website.

What foods have we swapped?

By making some simple changes, we have just eliminated 38 additives and preservatives from your child's lunchbox!  Here are the swaps:

Original Food Additive-free replacement

Mamee Monster Noodle - SnackCobs Natural Sea Salt Popcorn 

Uncle Tobys Fruit Salad Roll Up - Sun Valley 100% True Fruit Bar

Select Brand Strawberry Yoghurt Muesli Bar - Wholekids Apple & Sultana Fruit Bar

Calci Yum Strawberry Yoghurt - Five AM Organic Berry Yoghurt

Kraft Cheese Pod - Babybel Cheese

Kraft Cheese Spread Snackabout - Eat Rite Brown Rice Crackers & Homemade Hummus Dip

Mission Wrap - Mountain Rye Bread Wrap

Select Pears in Raspberry Jelly - Just Wholefoods Raspberry Jelly & Coles Tinned Pears

Apple  Apple - no change

Become a food detective

It's a good idea to learn to read food labels and what numbers in particular to avoid.  It really is amazing how even seemingly identical products in different brands can vary with their ingredients.  So as well as keeping an eye out for additives, preservatives and colours, I also like to compare products for:

Salt content

Sugar content

Artificial Sweeteners (avoiding)

For example, the Mission bread wrap had 639mg of sodium, whilst the Mountain Bread Rye Wrap had just 102mg - and that is a HUGE difference.

I would say that about 90% of the pregnant women that come through my clinic tell me that they suffer from leg cramps.   One of the most common and painful pregnancy-related ailments, leg cramps will often occur in the middle of the night - and wow do they hurt!

How can they be prevented? 

Deficiencies of vitamins and minerals such as calcium, magnesium and potassium are often linked to leg cramps.  Supplementation with the recommended dosage of additional magnesium is often all that is required to stop the recurrence of these cramps (see a qualified pre-natal nutritionist for guidance).

Raspberry leaf tea or capsules are an easily absorbed source of calcium.  Drink a cup during the day and another of an evening (or equivalent capsules).

Dehydration can also increase a pregnant woman's likelihood of suffering leg cramps.  Ensure that 2 litres or more of filtered water is consumed each day. 

Consume an adequate intake of protein.

1 cup of nettle tea a day will also help prevent leg cramps, plus it has many other nutritional benefits for pregnancy.

Avoid processed foods and soft drinks.

Try to avoid standing on your feet for long periods throughout the day.

Pack away the high heels and opt for comfort over fashion whilst pregnant. 

Elevate feet at the end of the day to help with circulation.

Incorporate some walking, swimming, yoga or gentle stretching into your daily routine.

Have a warm bath before bed. 

Give your legs a gentle stretch before going to bed each night.

Regular massages from a trained pregnancy therapist can be an effective way of reducing the occurence and severity of leg cramps (we can help you with this!)

Breakfast is often referred to as “the most important meal of the day” and is particularly important for growing children. Research shows that children who eat breakfast have improved memory, problem solving skills, creative thinking, learning skills and increased accuracy in maths tests. They also have a decreased risk of developing obesity, make better food choices during the day, establish lifelong healthy eating habits and have a lower intake of fat but a higher intake of fibre, vitamins and minerals.

You can encourage your child to eat breakfast by being a good role model and eating breakfast yourself, getting your child involved in choosing and making the breakfast and having healthy, easy food on hand.

There are many foods that can be included in a healthy breakfast, but it is important to always consider calcium, protein and fibre content. 

Calcium is essential for healthy, strong bones and teeth.  Protein is needed for muscle growth, repair and metabolism and fibre is important for sustained energy, keeping your child full for longer and prevention of constipation.

Sources of calcium include dairy foods such as yoghurt, cheese and milk, dark green leafy vegetables, almonds, bones of salmon and sardine. 

Sources of protein include eggs, tofu, yoghurt, meat, fish and nuts.  

Sources of fibre include fruit and vegetables, legumes (e.g. baked beans), wholemeal cereals and breads.

Here are some breakfast ideas that you can try:

Yoghurt or ricotta cheese with fruit and muesli

Eggs – boiled, poached, scrambled, omelette

Porridge with warm milk, fruit and nuts (ground nuts for young children to avoid choking) 

Wheat toast with tahini, natural peanut butter (watch for allergies) or avocado

Baked beans with grated cheese and wholemeal toast fingers

Breakfast smoothie – milk or coconut water, fruit, yoghurt, ground LSA (linseed, sunflowers, almonds) and you can even hide some greens in there if you have a high powered blender.  Try some baby spinach, kale, avocado, cucumber or lettuce

Homemade fruit and muesli muffins

Wholegrain cereal served with fresh, dried or stewed fruit, yoghurt and low fat milk (children over 2 years)

Buckwheat pancakes with fresh fruit and a touch of maple syrup

Wholegrain toast, muffins or raisin bread with a small amount of butter or fruit spread (no added sugar)

Drinks are also important to rehydrate your little one’s body after a long sleep. Water or milk (reduced fat can be given to children over 2 yrs) is the best option.  You can offer a variety of milks - almond, soy, oat, rice goats or dairy. Juice is low in fibre and high in energy. Ideally it should be diluted and limited to 1 small glass per day, remembering fresh is also best.

When I was a child I was ALWAYS pestering my parents to let me cook in the kitchen.  But having a Mum that was a little bit adverse to mess, this didn't happen anywhere near as often as I would have liked it to! So until I was old enough to take up Home Economics in High School, I was limited to the occasional spaghetti bolognaise, chocolate cake and home-made pizza preparation.  

Fast forward a couple of decades and I still love nothing more than getting into the kitchen to cook, bake and prepare foods. I also encourage my 3 children to help out whenever possible - although I can now sympathise a little more with my Mum's reluctance as things can sometimes get pretty messy, but it's definitely worth it.

I see a lot of parents in my clinic who are concerned about what their children are eating, as well as the challenge of fussy eaters. One of the first steps I advise them to do is to involve their child in food selection and preparation (when they old enough).  

Life is a lot busier today than it was when I was a child, with both parents often working, families are eating out a lot more and there are loads more convenience and packaged foods available.  This often means that there is often a lot less time spent by parents preparing food in the kitchen. This could lead to our younger generations losing touch with 'real' whole-food, where it really come's from, it's preparation and cooking. Family mealtimes are also not as common place as they used to be and pre-made meals are often eaten in front of the television, rather than at a table.

With the explosion of television shows such as Masterchef and My Kitchen Rules, there does seem to be a renewed interest from our time-poor society in home cooked meals, which is fantastic!  I know that my children all love to pretend they are judges and contestants when helping out in our kitchen.

So what can you do to encourage your children in the kitchen? 

Take them to the farmer's markets, a farm and even an orchard - this teaches your children about where foods really come from, not just the supermarket shelf or cold section.  It's a great way to get them to see, touch and smell foods in their freshest, natural state.

Plant a vegetable or herb garden - let them help plant the seeds and then be responsible for watering the plants.  They will love watching them grow and then being able to eat their own produce.

Show them around the grocery store - Let them choose some healthy foods they would like to try.  Teach them about 'sometimes' and 'everyday' foods.  Children love to learn, so talk them through what you are buying and why as you do your shopping.  Get them to count out apples into the bag, or ask them to compare different weighted products.  

Allow them to choose a recipe - from a young age we all love to have a choice.  Select 2 recipes that you would be happy for your child to prepare and let them choose the one they would like to make.  If they are school age, encourage them to read the recipe.  You could choose a different cuisine for each cooking session - Thai stir-fry one night, Mexican burritos another.  There are loads of kid-friendly recipes, both in print and on the internet.

Give them small tasks - even for small children there is always something they can do to feel like they are helping out.  i.e. washing lettuce leaves, peeling carrots, shelling peas, stirring a bowl of mixture.

Ask them to taste the food - as you cook, encourage them to taste-test what you are preparing and learn about different tastes and textures. Is it sweet or sour?  Salty or bland?  Is it crunchy or soft?

Let them be creative - make the food experience fun.  It's not going to be perfect, at it doesn't have to be.  Encourage them to have fun with the food, make shapes out of different shaped vegetables or create a masterpiece on a pita bread pizza. 

Teach them about foods and nutrients - you can really have some fun with this.  Talk about the rainbow of food colours and the different benefits of each different food group.  It could be a good time for you to brush up on your knowledge at the same time!

Allocate them jobs - set and clear the table, wash up, pack and un-pack the dishwasher.  You can create a rewards chart to encourage them to complete their jobs for pocket money or activity rewards.

This year we have created a 'Happiness Jar', inspired by Elizabeth Gilbert, author of the bestselling book 'Eat, Pray, Love'.

How does it work?

It's really simple.  Each day, on a small piece of paper, write down things that bring you happiness.  Whether it be something that makes you laugh, a kind gesture, gratitude for someone or something, a positive thought or something learned - it really doesn't matter as long as it made you happy.  On 31st December 2014, you can then look back on all the things that made you happy throughout the year.

The beauty of your happiness jar is that you can also reflect back on past moments that would otherwise have been forgotten.

I'd love you to join me!  Send me a photo of your Happiness Jar and I will share it on our Facebook page.

One question that I am often asked is if I use a special 'pregnancy massage table' that allows you to lay face-down during your pregnancy.  My reply in short is NO!

As appealing as the idea of being able to lay front-down can seem to a pregnant-woman, it's actually NOT the way the pregnant body was designed to rest. This has to do with the spine and abdomen.

Pregnancy tables can only be customised to a certain extent.  Whilst laying face-down during pregnancy, there are a couple of possible concerns:

The hole is loose and doesn't apply pressure to your belly.  The weight of your uterus will be pulling your abdomen into the hole, thus increasing the curve of your lumbar spine and increasing the stress on your sacral and uterine ligaments. This effect increases further when pressure is applied on the muscles of your lower back during massage.  Pregnancy already creates a tendency towards increased spinal curvature and ligament tension, which may very well be why you are looking for a massage in the first place! It's my aim is to alleviate your discomfort, not increase it.

Your belly and spine are well-supported, but the down-side is that the weight of your body, as well as any additional pressure from your massage will translate directly onto compressing your uterus and abdomen.

Even special cut-out areas for tender, enlarged breasts can compress or leave this area un-supported, causing discomfort - particularly after laying front-down for an extended period of time.

Laying face-down increases nasal congestion, which is already increased during pregnancy and becomes increasingly uncomfortable after an extended period of time. 

So what does a 'pregnancy massage table' do? 

A 'pregnancy massage table' will allow a therapist to perform the same massage techniques on a pregnant client as for non-pregnant clients.  It will also allow ANY therapist to promote themselves as a pregnancy massage specialist - regardless of their training, qualifications or experience.  The technique of performing side-lying pregnancy massage is one that has to be learnt and takes a lot of practice to perfect!

What should you expect during our pregnancy massage?

You will be well supported in a comfortable side-lying position with lots of pillows in all the right places.  Apart from being the most comfortable way to lay during pregnancy, it also allows perfect access for working on your shoulders, back, hips and legs. I may also perform some massage techniques on your head, neck, belly and feet whilst you lay well-supported in a semi-reclined position.  This removes the chance of compression of the blood supply which can occur if you are laying on your back (due to the increasing size of your uterus).

What about post-natal massage?

I find for a lot of new Mums in the early days after giving birth, it can be uncomfortable to lay in the front-down position.  In this case, side-lying and semi-reclined massage can be performed.  Another option is additional support under the tender breast area.  Massage is a fantastic way to soothe your muscles after labour and birth.  It is also a wonderful way to have a little bit of 'me' time during a wonderful, albeit physically and mentally exhausting time.  Lots of Mums will feed their bub and get Dad/partner to take them out for a walk while they relax and have their massage.

I've had many Mums-to-be come through the clinic that have told me they have experienced both side-lying and front-lying pregnancy massages.  I have had LOTS of positive feedback about the comfort of the side-lying technique.  This feedback, coupled with my training, knowledge and experience of the pregnant body (including massages throughout my own 3 pregnancies) guarantees this will be the method that I continue to provide to my clients!

For more information on our massage services please click here. If you've got questions, or you would like to make a booking, email or call us on 0403 006 723.