Throughout my pregnancy I have been trying out various therapies and exercise classes in SW london to see what is on offer and what to recommend to my clients. I have been seeing a cranial osteopath over the years for various reasons and since being pregnant I have been back to have more treatments. During pregnancy our body is under more strain than usual because of the extra weight and our changing shape and this does put pressure on muscles and joints so it is not surprising that we can get more aches and pains. I have found that being seeing an Osteopath I have been able to be more comfortable because my body is more in alignment. Cranial osteopathy is very gentle and does not involve any clicking and cracking. It can be a very relaxing treatment so is a good way of reducing stress.

Cranial Osteopathy and your baby

As well as helping you feel more comfortable an Osteopath may be able to help you ensure that you baby is in an ideal position for birth and this will make it less traumatic for them. By working to ensure that you pelvis is balanced and aligned it will allow your birth canal to be more optimal for the birth, putting less pressure on your baby and you. Personally I feel this makes logical sense so is something I would recommend doing.

Post birth it can also be worth considering visiting a cranial osteopath who can ensure that your baby’s body is aligned which may reduce things like colic.

I recommend Cranial Osteopath John Carr at Clapham Osteopathic practice. Visit their site for more information on Osteopathy, pregnancy and babies.

In this last stage of pregnancy your baby will start to gain weight rapidly and you will be expanding. Your skin will stretch and your body has to accommodate the extra weight. Quite often during the 3rd trimester you may feel more aches and pains and generally start to feel tired. Some women will have low iron levels or heartburn. These common ailments are all things that may be improved by diet changes. Personally I noticed a change in my hunger levels around week 30 and needed to ensure I was having a morning and afternoon snack to keep me going. Some of my clients reported waking in the night feeling very hungry, for them I suggested a pre bedtime snack such as peanut butter on oat cakes, a hot chocolate (made with high quality cocoa and semi skimmed milk) or wholemeal toast and Nutella. These may sound like indulgent snacks but for a short period of time they may really help you and not everyone would fancy savoury foods before bed.

Nutrition during pregnancy: The third Trimester

The third trimester is the only stage of pregnancy where you do need to increase your calorie in take to keep up with your baby’s growing demands. However, you only need another 200 kcal’s a day and this can be achieved through a small snack such as crackers with hummus, a slice of toast and avocado, natural yoghurt with nuts and fruit, a milk based drink or a Nakd bar. In this trimester your baby has high demands for calcium, they need up to 350mg per day for bone and teeth development. Additionally, your needs for calcium are also high to help prevent pre-eclampsia and high blood pressure. Building up a good level of both magnesium and calcium may also help labour pains because when the uterine muscle is contracting it is using these minerals just another muscle in your body would on exertion. It is important that you iron intake is high because it takes around 6 weeks to build up stores that your baby will need before birth and through breast feeding.

Top tips for good nutrition during the third trimester:

1. Brain food: your baby’s brain brain is growing faster than ever, 70% of calories your baby receives goes into brain development so it important to include good sources of essential fats in your diet. The best sources are linseed, pumpkin and oily fish. NB. the guidance for oily fish consumption during pregnancy is twice per week because of potential levels of mercury. additionally it is worth remembering that including essential fats in your diet may help prevent stretch marks.
2. Heartburn: if you are suffering with this try having smaller meals, some women benefit from taking 5 small meals a day rather than 3 larger ones. This puts less volume into your stomach at a time reducing the pressure caused by the baby taking up more space in your abdomen. Also watch out for trigger foods, these maybe be spices or even chocolate! So pay attention to what makes it worse for you.
3. Hydration: you will need to build your intake of fluids as you get nearer to breastfeeding so it makes sense to start now, try for at least a 1.5 litres of fresh water a day.
4. Raspberry leaf tea: there is a lot of information available online about the apparent benefits of drinking this tea in the build up to labour because of the softening action it has on the cervix. The theory goes that it will help make stage 2 labour faster because the muscles around the cervix can stretch more easily and it may prevent tearing. The medical community will say that there is no proof of this but it is ok to take it, so in my opinion why not give it a try. The suggestion would be to start drinking one cup a day from around 32 weeks and then increase to a few day from 37 weeks. Always check with your own midwife or GP before trying this.
5. Iron: you need to keep iron levels high so include a portion of red meat at least once a week and daily servings of dark green leafy veg or broccoli. If your levels are low you can try taking Spatone which is a gentle very easily absorbed form of iron that won’t constipate you. It is worth trying this before your levels are so low that your midwife prescribes iron tablets because they will more than likely affect your bowels which may make you uncomfortable.
6. Calcium and magnesium: i will usually recommend that my clients a daily supplement of these important minerals alongside a multi vitamin but as always you should only take supplements under the guidance of a Nutritionist or after checking with your GP.

Preparing for labour:

Preparing for labour is a bit like preparing for the marathon, you need to stock up your energy reserves so that when the day comes you have plenty to draw upon. In the last few weeks before you are due really listen to your body and if you are hungry then eat more but try to make the calories valuable ones rather than cake! Daily portions of slow releasing carbs such wholemeal pasta, brown rice and quinoa will be good choices. Also make sure you are getting enough protein by choosing a protein portion at each meal, this can be vegetarian such as natural yoghurt, nuts, seeds or pulses or meat/fish/dairy produce. Keep up the green veggies which will help with your iron stores. From week 38 you may want to consider taking an evening primrose supplement at 500mg which will increase Omega 6 levels and help prepare the tissue around your cervix and vagina for stretching.

In the time you have between finishing work and having your baby consider stocking up your freezer with homemade meals, this will make the first few weeks after having your baby much easier and will ensure that you are getting good nutrition at that very important time for healing and producing good quality breast-milk. I recommend that you write up a list of simple meals and all the ingredients required so that your partner or a helpful friend or relative can easily do an online shop for you or go to the supermarket without you having to think about what to have for dinner. It may sound like a lot of work but it will save time in the long run.

Pregnancy Nutrition packages

Nutritio offers pregnancy packages that give you one appointment per trimester allowing you to adapt your diet for your baby’s changing needs as it grows. In between appointments you can use our email service to ask any questions that come up to help ensure that you feel reassured at every stage. For more information read our pregnancy content.

During pregnancy we are advised to rest when we need to and to stay as relaxed as possible. Keeping stress levels under control will be better for your baby and reduce chances of having a premature birth and high blood pressure. There are many things we can do each day to encourage low stress levels such as taking time to read, soak in the bath and exercise. Ensuring you eat regular meals and snacks is also important because it keeps your blood sugar balanced which allows you to cope better with everyday stress inducing situations. I also recommend treating yourself to pregnancy massage or reflexology. Be sure to choose a therapist who specialises in pregnancy. If I find a therapist who I recommended and who works locally to Nutritio in South West London I will talk about them on my blog.

Reflexology with Jill Price from Nightingale Reflexology

I have been having some treatments with Jill since before I was pregnant and I highly recommend her. After a treatment with Jill I feel deeply relaxed and usually sleep very well that night. Reflexology is often recommended both before and during pregnancy to promote relaxation, reduce headaches any other general aches and pains associated with carrying your baby. There is more information on Jill’s Nightingale Reflexology website about why it is recommended during pregnancy and even labour. Jill is a very calm and sensitive therapist and after the treatment she will tell you if she picked up on anything in particular as she worked around your feet. Reflexologists use your feet to treat you very gently because they see them as a map of all your body, this means they are able to work on specific areas if you are suffering from anything in particular.

Treat yourself to a massage or reflexology, your body and baby will thank you.

In my previous pregnancy posts I talked about feeling nervous about which sort of exercise would be best for both me and my baby. After about week 16 I started to feel much more energetic and buy week 20 I really wanted to include more exercise into my week. Research shows that expectant mothers who exercise during pregnancy can have better labours and healthier babies. It makes sense to me that the fitter you are the better you will cope with the demands of labour and have a faster recovery afterwards, I spent some time researching all the options that would be local to me in Wandsworth Common and I came across Maternally Fit. When I read about their approach I really liked that fact that they specialised in pregnancy exercise and that the classes were run by Physiotherapists who specialise in pregnancy. I also liked the idea that the classes include both cardio and toning.

Maternally Fit, my first class

Maternally Fit will offer you your first class for free which shows a real confidence in their product and I have to say I was really impressed. The class had the right balance of being challenging enough without being too tiring. I can definitely see how doing it regularly will increase fitness and tone. The whole class is conducted around an exercise ball that you sit on whilst doing the exercises. The balls are great for posture and often recommended to pregnant women to use at home to strengthen back muscles, pelvic floor and then for using during labour. You use light hand weights for the arm exercises and the floor and wall for some of the thigh and butt toners. The teacher also took some time to focus on the all important pelvic floor. After the class I felt energised and happy. I would really recommend Maternally Fit to anyone who wants to stay fit whilst they are pregnant.

I have signed up and plan to go weekly between now and when I am due. It is also a good option for post natal exercise to ease you safely and gently back towards your pre pregnancy body. My next pregnancy exercise post will be about pilates and pregnancy.

Nutrition and exercise

When you are exercising it is very important to stay hydrated so make sure that you drink water before during and after. It is also important that you have eaten something before you exercise. I would suggest eating either a light meal 1-2 hours before or snack about 40mins-1 hour before. You may also feel hungry afterwards so have something on hand. I recommend Nakd snack bars, they come in a variety of flavours and are easy to keep in your handbag for snacking on the go. If you are home then make a smoothie or have a snack of oat cakes and hummus or oatcakes and avocado.

Linda and Katie are mother and daughter and they both wanted to increase their energy, lose weight and feel great. They signed up for the Nutritio 14-Day detox in a box package. Linda is a busy grandmother and Katie a mother of two running a small business.

Their testimonial on the 14-day detox

Linda: I have completed my second 14 day cycle of the detox plan and will now move onto the maintenance
phase. I am very pleased with the detox plan and feel it has put me on the right path to continue to eat properly . My skin is now much better. Overall I have lost 8 lbs and approximately 3 inches on each measurement. I have enjoyed the juices and smoothies and learnt a lot about how to combine different foods to produce a nutrious meal.

Katie: As you know I have been really thrilled with the results achieved by the detox.

Thanks again for helping Mum and I to do it.

If you want to know more about how the 14-day detox can help you please get in touch.

You should find that your energy levels start to return to normal and for some people they feel even more energetic than they did before pregnancy. I found that by week 19 I was feeling a lot better. Your bump should start to expand now and you may find that certain days you feel hungrier as your baby goes through a growth spurt, so just listen to your body and eat what you need within reason! For most people any nausea should now have subsided, I found that by week 19 it had gone and I could enjoy my evenings again.

Nutrition during pregnancy: The Second Trimester

The second trimester of pregnancy should be the best of all, your bump is showing, your energy is up and your appetite may have returned to normal. Despite all the growth you don’t need to eat for two at this stage and if you want to avoid excessive weight gain then really try to listen to your body and stick to 3 meals and 2 snacks a day. During this trimester there are some common side effects which can be alleviated through nutrition such as anaemia,heartburn and constipation. If your Doctor or Midwife tells you that your iron levels are low you may want to consider trying Spatone which is a natural iron supplement which has great absorption and does not cause constipation. From personal experience I found Spatone really helped increase my energy levels. If you want to check your diet try this online quiz that I produced with Nelsons Natural care.

Top tips for good nutrition during the second trimester:

1. Calcium and Magnesium are needed to form strong bones and teeth as well as nerve and muscle function so include almonds, sardines, sesame seeds, dark green vegetables and cheese in your diet.
2. Vitamin D levels have been found to be very important during pregnancy to help prevent post natal depression and improve calcium absorption. I usually recommend that my clients take a supplement during pregnancy.
3. Treat yourself to a bedtime hot cocoa, make it with skimmed organic milk and cocoa. It will fill you up, relax you and boost your calcium levels.
4. Stay hydrated, during pregnancy you need even more water than usual so keep track of how much you are drinking and aim for 2 litres a day. I find having a bottle really helps keep on top of it and I really like Bobble bottles which filter water as you drink and do not leach chemicals into the water from the plastic.
5. Continue taking your folic acid or ideally a pregnancy multi throughout the rest of your pregnancy. Folate helps with hormones, energy and development of your baby’s nervous system.
6. Snack, morning and afternoon to keep blood sugar levels balanced which will allow you to maintain more constant energy levels. Make sure each snack has a good protein source such as nuts, seeds or hummus.
7. If you get heartburn try to reduce your portion sizes, avoid drinking at meal times, avoid spicy foods and add an extra pillow at night.
8. Include whole grains such as rye, brown rice and oatcakes in your daily diet instead of white bread and white pasta. This will help you avoid energy slumps.
9. Boost energy with a super salad of sprouted seeds, pulses plus your choice of fresh brightly coloured vegetables andy a source of protein.
10. Relax and de-stress, pregnant is a time to put your needs first because this will help your baby. Do a bit less and take time each day to just breath deeply, to stretch and relax. You may want to try pre natal yoga, mediation or even a soak in a warm bath will help.

Foods to avoid: raw fish, under cooked meat, blue or rinded cheese, soft eggs, some ice-creams if made with raw eggs. 

Other suggestions that may you feel your best during pregnancy:

Exercise is generally recommended, especially if you already did it pre pregnancy. During the second trimester you should have more energy so exercise will be more appealing. By improving muscle tone in your back and legs it will make you more comfortable as you get bigger. It is best to get advice on what to do from a trainer a the gym who knows how to adapt exercises for pregnancy. I found that working with a personal trainer helped me feel more confident on exercise and made me much more aware of my posture. If you are fit then labour will be easier and your energy levels will be higher.

Sleep might have become more disturbed and laying on the left hand side can get uncomfortable. I am using a pregnancy pillow which has made me much more comfortable and it stops you rolling onto your back. If you are waking to go to the toilet this may be inevitable but you can help reduce the number of trips but not drinking too much in the hour or two before bed and ensuring that you empty your bladder before you go to sleep. My tip would be go twice before bed and tip forward as you bladder may be at a new angle to make room for the baby!

Pregnancy Nutrition packages

Nutritio offers pregnancy packages that give you one appointment per trimester allowing you to adapt your diet for your baby’s changing needs as it grows. In between appointments you can use our email service to ask any questions that come up to help ensure that you feel reassured at every stage. For more information read our pregnancy content.

The first two things I noticed were hunger and tiredness.  By week 5 I had started to feel nauseous, sometimes it lasted all day and then it started to move toward the afternoon and evening.  The one thing that seemed to help was constant eating, trying to avoid an empty stomach.  The first craving was salt and vinegar crisps, the savoury tangy taste took the nausea away.  By the end of week 6 the nausea was mainly in the evening and the only solution was to go to bed early. After trying all sorts of food solutions I did try taking a B6 supplement really helped reduce the nausea. However much I slept I was still tired and I just had to adjust accordingly and do less!  One thing to watch, cravings definitely change so don’t get into a habit of having crisps everyday! Really listen to your body each day and have whatever you fancy in moderation. You are not eating for two and really only need another 200 calories a day at this stage.

Nutrition during Pregnancy: The first Trimester

During the first trimester your baby goes through some of it’s most dramatic developments so it is important that the majority of your diet is as healthy as possible, You need a multitude of essential nutrients for your growing baby including: zinc, Vitamin C, essential fats and protein. The spinal cord and nervous system are laid down during this time so increasing your oily fish intake will be helpful. However, many people do feel nausea during this time and the healthy foods are not always the ones you fancy eating. For me I know that this was the case and despite knowing what I should eat sometimes that was just not possible. You can, however, be assured that your growing baby will take priority so any good nutrients that you do consume will go to baby first.

Top tips for good nutrition during the first trimester:

1. Warm filling food at lunch can help reduce afternoon nausea
2. A daily juice can boost essential nutrients helping protect your immune system. Try a combination of apple, carrot and ginger. The ginger may help any morning sickness
3. Ginger oat cakes make a good snack
4. Try to always eat breakfast, avoiding having an empty stomach will help with any sickness. Just have what you fancy, I found that wholemeal bagels with marmite where just what I needed!
5. Always carry water with you, especially if it is hot or you are travelling
6. Cut the coffee and alcohol, neither are good for baby and hopefully you will just go off the flavours!
7. Supplements are very important especially during this trimester. Folic acid is recommended by all healthcare professionals before conception and during the first trimester. Additionally I normally recommend the following: Pregnancy Multi, Fish oil, Vitamin C and Probiotics. You should always consult your GP or a qualified Nutritionist before you start taking any supplements.
8. If you are feeling sick try sipping some natural sparkling water with a slice of lemon, it is refreshing and I found it really helped. 

Foods to avoid: raw fish, under cooked meat, blue or rinded cheese, soft eggs, some ice-creams if made with raw eggs. 

Other suggestions that may you feel your best during pregnancy:

Exercise is generally recommended, especially if you already did it pre pregnancy. During the first trimester most exercise has some caution with it that will depend on how you are feeling as an individual. Personally I felt a bit nervous and wasn’t sure whether it was helping me or making me tireder. The advice i was given was that if you are used to doing something it is ok to continue as long as you follow some rules and listen to your body. Also always tell the instructor that you are pregnant. Being fit and strong during pregnancy and then for labour will help you. You may find that you can increase your exercise during the second trimester.

Sleep is really important so try to get as much as you can and the best position is on the left hand side because of increased blood flow and pressure on heart. I will talk more about sleep in my second and third trimester blog posts.

Pregnancy Nutrition packages

Nutritio offers pregnancy packages that give you one appointment per trimester allowing you to adapt your diet for your baby’s changing needs as it grows. In between appointments you can use our email service to ask any questions that come up to help ensure that you feel reassured at every stage. For more information read our pregnancy content.

During the festive season our good diets tend to go out the window and be replaced by over indulgence in food and alcohol leaving us feeling bloated, sluggish and slightly heavier. To avoid these symptoms but still have fun and enjoy some treats you just need to get the balance right.

Follow Nutritio’s top tips for avoiding bloating, lethargy and too much weight gain this Christmas:

1. Get the balance right on your Christmas dinner plate: Turkey is a low fat and highly nutritious option, it boosts our mood because it contains Tryptophan so it is a great choice meat. Potatoes will fill you up and increase gas so limit the number you have on your plate and choose bigger ones because they will have absorbed less fat than small ones. Pile your plate with plenty of green, purple or orange vegetables. Overall 3/4 of your meal should be made up of Turkey and vegetables and the remainder can be roast potatoes and sauces.
2. Avoid fizzy drinks, they will bloat you and make it harder to digest your meal. Try to have one glass of water for every glass of alcohol and avoid drinking too much whilst you are eating your main meal.
3. Have a good breakfast to avoid pre Christmas lunch snacking on nuts, crisps and dips! Poached egg and smoked salmon with wholemeal toast is a great option.
4. In the days before and after Christmas day include salmon and lots of green vegetables in your diet to help your body break down toxins.
5. Taking a digestive enzyme before big meals can help make digestion more comfortable.
6. If you want to snack whilst watching films and all the Christmas TV then try making some homemade popcorn, it is easy to do and a lower fat option than crisps. Experiment with different flavours, my favourite is parmesan and avocado, just stir the ingredients in to the fresh hot popcorn and enjoy! For something sweeter try cinnamon and agave syrup.
7. On the days off between big family meals and friends get togethers opt for light meals and try and avoid alcohol, this will leave you feeling lighter and less guilty about indulging on the other days!

New year detox programme

If after all this you still gain and few pounds and energy levels are low then try the Nutritio 14-day detox, it will have you feeling healthy, brighter and lighter and fitting into your favourite jeans. For all our blog readers we are offering a special 15% discount off the Nutritio premium detox box between December 30th 2011 and January 6th 2012, just add ‘New year’ to the promo box at check out.

Living stressful and busy lives can lead to good nutrition becoming a low priority and overtime this will take its toll on your health and wellbeing. Working long hours both in the office and at home can mean that taking time to choose and cook good food is a rarity. Stress causes our body to use up certain nutrients at a greater rate and if they are not replaced overtime you will start to see the effects on your body and mind. In order for our body to remove toxins and waste efficiently it requires many essential nutrients such as antioxidants, protein, B vitamins and essential fats. If your digestive system has become sluggish and inefficient then you will be holding on to toxins for longer than you should. Ideally everyone should have a daily bowel movement that is formed and solid, urine should be clear and frequent and you should sweat during exercise at least 3 times per week; this is how your body removes the toxins that it has broken down in the Liver.

What should I look for in a detox programme

There are so many different options available on the market from at home cleanses to residential stays all lasting from 1 day to 2 weeks or more. Some detox programmes can be very depleting because they restrict the diet so much that the body is unable to actually perform detox processes efficiently so the results might not be as good as you hoped for. Whilst some extreme detox plans might induce fast weight loss it is unlikely to be permanent. If you want to do an unsupervised detox at home make sure that you purchase a programme that has been professionally designed by a Nutritionist or Nutritional Therapist. Food can be a powerful medicine for the body and used in the right combination it can give you optimal health. Supplements can be a very useful additional to a food based detox plan because they can support the body by boosting essential nutrients involved in the detox process whilst also improving digestion and absorption of nutrients from the diet. Look for programmes that have the potential to deliver long term and lasting changes to your health. If something looks too good to be true then it probably is. Detox programmes are generally unsuitable for anyone who is ill, pregnant or under 18. If you are on any medication you should always check with your GP before embarking on any detox programme.

What does the Nutritio 14-day detox offer

The Nutritio 14-day plan is designed to produce quick and lasting results. During the programme you will begin to revise your approach to eating in a way that will stay with you for long after the intial two week period. It has been designed to adjust your metabolism to burn fat and balance blood sugar bringing you greater energy and a leaner body. It will improve digestive health, boost essential nutrients, support the liver and reduce cravings. The 14-day plan is manageable and effective, it means that you are not on an endless diet that deprives you of your favourite foods and makes it difficult to eat anywhere but home. Nutritionist Joanna Lyall has designed this plan with the knowledge that in order to lose weight and change shape permanently you must balance hormones and blood sugar whilst supporting and nourishing the digestive system. The Nutritio 14-day plan is not a quick fix diet, it is an educational and inspiring experience that will change your attitude to food and give you the body and energy that you desire. Find out more about the options for trying the Nutritio 14-day Detox

Nutritio works with individual clients to design bespoke nutritional programmes to address specific needs.  Each programme will vary but will be built on the same basic principles of analysing diet, personal history and lifestyle .  In your first consultation, Joanna Lyall, our therapist, will take you through a detailed health and medical history.  She will ask you questions about your goals, previous illness, digestion, hormones, immunity, sleep, stress, lifestyle and current diet.  After listening to you she will then design a plan to help address any deficiencies and to help you achieve your goals.  The plan is broken down into diet, supplements, lifestyle and then any further testing recommendations.

Building a nutrition plan

The diet plan is designed to help you achieve fast results and also long term change.  At Nutritio we don’t focus on ‘diets’ or ‘fads’, instead we look to educate all our clients on a new approach to food that leaves them empowered to make the right diet choices in the long term.  In most cases the diet plan will consist of three meals a day with two snacks.  Joanna will often recommend the principles of a low GI diet which means the body is more able to achieve balanced energy because blood sugar is more even throughout the day.  She will look to assess if your current intake of key nutrients such as protein, essential fats, antioxidants and fibre can be improved.

The supplement plan is there to help deliver results faster and achieve improvements that diet alone would struggle to meet.  Depending on the condition or state of health the length of time required to stay on the supplement programme will vary but in all cases we look to see some improvement in the first 4 weeks.  Joanna will ideally want to review your progress after a month and then at regular intervals until you meet your goals.  In our experience the results that the right supplement programme can achieve is remarkable and for most clients the speed of change is very motivating.  Joanna will always recommend professional brands that have been tried and tested, they may be more expensive than some own brands you find in high street stores but the quality and effects justify the investment.  Joanna will only recommend those supplements she sees as essential for your progress.

Lifestyle, as a naturopathic nutritionist Joanna is trained to consider the whole picture when working with her clients and will often make recommendations on changes that you make to help meet you health goals.  For example she may discuss exercise, stress management, emotional health and sleep.  Sometimes it is these factors that stop a client from making fast progress.  There is only so much diet and supplements can achieve if your lifestyle is a major factor in your state of health.  Joanna does refer some of her clients for further diagnostic testing, this could be to test many things such adrenal health, stools, nutrition status and intolerance’s.  Diagnostic testing allows Joanna to understand more about your health so that she can give you an even more bespoke recommendation that often solves your health issues faster.

Building an ongoing relationship

In between appointments Joanna will support her clients via email to address any questions or concerns that arise.  Typically she will see her clients three-four times over the course of five months.  Sometimes this is longer if she is working with pregnancy or a long term condition.  Many clients come back after a year or two for a health MOT and general check that their diet is still optimal for them.  Nutrition is a tool for life so even if you are feeling well why not have a check up to see if you can feel even better.