Importance of choline for pregnant and breast feeding women

by lisaguy on Saturday, July 17th, 2010

Hello everyone, today I want to tell you about a really important nutrient that all pregnant women should know about – Choline.

Researchers at the University of North Carolina have recently found that choline plays a critical role in fetal brain development, especially with regions associated with memory. If a mother’s diet is deficient in choline, a baby’s brain will develop too few blood vessels, putting a child at risk of memory problems and learning difficulties.

Choline is an important nutrient related to the B vitamin family. Egg yolks are one of the richest sources of choline, each yolk containing 126mg of choline. Other good sources of choline include soy beans, peanuts, spirulina, broccoli, wheat germ, potatoes, milk and beef.

Choline is essential for healthy brain function as it is found in the myelin sheath that insulates nerve fibers throughout the brain and body, which facilitates rapid transmission of electrical impulses. Choline is also used to produce acetylcholine, an important neurotransmitter involved in memory storage.

Pregnancy and lactation is a critical time for brain growth and development, and therefore the need for choline is increased. It is also important for pregnant women to have good choline levels as it helps prevent neural tube defects (together with folate). Maternal reserves of choline can easily become depleted during this time so it is recommended that pregnant and breast feeding mums regularly consume foods rich in this important nutrient.

The recommended dose of choline for pregnant women is around 450mg per day. Because choline is also necessary for milk production, the recommended daily intake for lactating women is 550 mg/day.

Wishing you all good health. Until next time, Lisa.

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Childhood allergies – how can they be prevented

by lisaguy on Friday, June 11th, 2010

Allergic diseases have almost doubled over the last 25 years. We are seeing an increasing prevalence in childhood allergies such as eczema, hay fever, asthma and food allergies.

Scientists have different theories as to why this is happening. Recent findings from the University of Montreal, attributed excessive cleanliness to the increase in childhood allergies. Apparently the more sterile a child’s environment the greater the risk of them developing allergies.

Over sterilizing a child’s environment not only kills off harmful bacteria but beneficial microorganisms that help build a diverse range of intestinal flora.

A healthy balance of intestinal flora is needed for a strong immune system, proper digestion, and synthesis of B vitamins and vitamin K. Without this children are at a greater risk of developing allergic conditions.

What early measures can we take to reduce the risk of children developing allergies?

PROBIOTICS: Probiotics contain beneficial bacteria that help enrich baby’s intestinal flora, strengthening their immune system and reducing the risk of allergies. Mothers consuming probiotics during pregnancy can also help reduce allergies in childhood.

BREASTFEEDING: Breastfeeding for at least 6 months and ideally for 1-2 years reduces the risk of baby developing allergies. Breast milk is rich in important immune boosting factors to protect baby against a number of infections and diseases.

WEANING: Introducing solids too early can increase the likelihood of your baby developing allergies or food intolerances. Before 6 months of age infants are less likely to handle immune challenges from new foods as their intestinal flora and metabolism are underdeveloped.

FOODS: Common food allergies seen in children are milk, wheat, gluten, eggs, soy and peanuts. Allergies have a strong genetic link, so if there is a family history of a food allergy wait until your child is over one year old before introducing that food.

By following these helpful tips you can help reduce the risk of your child developing allergies.

Wishing you all good health,
Lisa.

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Super Brain Foods for Kids

by lisaguy on Sunday, May 30th, 2010

There is a proven link between what we put into our mouths and how well we think and feel. Your child’s mood, ability to learn and memory are all affected by the type of food they eat. Our brains rely on a steady supply of specific vitamins and minerals, protein, carbohydrates and “good” fats to function properly. Providing your child with a well-balanced diet abundant in these nutrients will help boost their brain power and concentration, and help improve their academic performance.
Top brain boosting foods
Fish: The brain is made up of 70% fat and requires essential fatty acids (namely omega-3 fats, DHA) from foods we eat to maintain healthy brain function and development.
Eggs: Eggs are a rich source of protein needed to make and choline, which are important nutrients needed to for proper brain function.
Blueberries: Blueberries are one of the richest food sources of health promoting antioxidants. Antioxidants are important for stimulating brain function and protecting brain cells against free radical damage.
Whole oats: Whole oats will supply your child with energy giving complex carbohydrates, fibre and B vitamins. Complex carbohydrates provide your brain with a slow and steady supply of glucose.

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Healing herbs from the garden

by lisaguy on Tuesday, May 11th, 2010

Hello readers. This is my first blog so I would like to introduce myself. My name is Lisa Guy and I’m a naturopath/nutritionist and author of the children’s health and nutrition book My Goodness. I’m also a mum – to little, 2-year-old Lily. I’m extremely passionate about anything to do with children’s health so I’ll be sharing with you, in my blogs, lots of interesting and important information about kids health and nutrition.

I was doing some research on antioxidants today and found an interesting new study published in the Nutrition Journal. The study compared the antioxidant content of over 3000 different foods and beverages. Surprisingly blueberries weren’t on the top of the list. Culinary herbs and spices such as cloves, peppermint, cinnamon, oregano, thyme and rosemary were found to have the greatest antioxidant content of all foods. The average antioxidant activity of spices was 300% higher than that of berries, 2300% greater than that of other fruit, and 3600% higher than that of vegetables.

Doubtless there are some issues concerning the practicalities of eating large quantities of herbs and spices in order to consume high magnitudes of antioxidants by comparison to, for example, berries, however, the results of this recent study, at the very least, serve to remind of the important role herbs and spices play in a well-balanced healthy diet.

You can and should introduce your kids to the wonderful world of herbs and spices when they are babies. Around 7 to 8 months start including a little basil, thyme, cinnamon, rosemary, parsley or oregano to their meals.

These herbs and spices not only add delightful flavours to their meals but an array of immune boosting and health promoting nutrients and antioxidants.

Giving your kids a diet rich in a variety of plant based antioxidant-rich foods will help protect them against a number of diseases such as cancer and heart disease. Other foods rich in antioxidants include berries, and other fruits and vegetables, especially red, orange and green varieties.

Antioxidants are important disease-fighting compounds that help fight free radical damage in the body. Free radicals are produced from normal cell function, however larger amounts are produced from ingesting environmental pollutants, having a poor diet rich processed and fatty fast foods, and from physical stress.

Antioxidants help to strengthen the immune system and are particularly important during phases of rapid growth in children.

So start experimenting with different herbs (fresh and dried) in soups, salads, stir-fry’s and casserols, and add some spice to muffins, porridges and smoothies…..for your kids goodness sake.

Bye till next time.

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