Thyroid self-assessment Test

29 Apr 2013 Your Overall Health , , , , , ,

The test that was developed for the Book Thyroid Power: Ten Steps to Total Health [Paperback] by Dr. Richard L Shames, M.D. and Dr. Karilee Halo Shames, R.N., Ph.D.    This test is not a complete guide that you have a thyroid condition but can lead you in the direction of whether testing is necessary.

The following is a list of symptoms, conditions, and signs that could be indicators of low thyroid. Take this self-assessment to see if you should receive further testing, or a trial of thyroid hormone, regardless of test results.

I.  Symptoms
Give yourself 5 points for significant fatigue, and 1 point for each additional ‘yes’ answer.

  • Significant fatigue, lethargy, sluggishness, or history of low thyroid at an earlier age (5 points)
  • Hoarseness for no particular reason
  • Chronic recurrent infection(s)
  • Decreased sweating even with mild exercise
  • Depression, to the point of being a bothersome problem
  • A tendency to be slow to heat up, even in a sauna
  • Constipation despite adequate fiber and liquids in diet
  • Brittle nails that crack or peel easily
  • High cholesterol despite good diet
  • Frequent headaches (especially migraines)
  • Irregular menses, PMS, ovarian cysts, endometriosis
  • Unusually low sex drive
  • Red face with exercise
  • Accelerated worsening of eyesight or hearing
  • Palpitations or uncomfortably noticeable heartbeat
  • Difficulty in drawing a full breath, for no apparent reason
  • Mood swings, especially anxiety, panic, or phobia
  • Gum problems
  • Mild choking sensation or difficulty swallowing
  • Excessive menopause symptoms, not well relieved with estrogen
  • Major weight gain
  • Aches and pains of limbs, unrelated to exertion
  • Skin problems of adult acne, eczema, or severe dry skin
  • Vague and mildly annoying chest discomfort, unrelated to exercise
  • Feeling off balance
  • Infertility
  • Annoying burning or tingling sensations that come and go
  • The experience of being colder than other people around you
  • Difficulty maintaining standard weight with a sensible food intake
  • Problems with memory, focus, or concentration
  • More than normal amounts of hair come out in the brush or shower
  • Difficulty maintaining stamina throughout the day

II.   Related Conditions: Give yourself 5 points for autoimmune illness, and one point for each additional ‘yes’ answer.
Have you ever had:

  • Any of these autoimmune disorders: rheumatoid arthritis, lupus, sarcoidosis, scleroderma, Sjogren’s syndrome, biliary cirrhosis, myasthenia gravis, multiple sclerosis, Crohn’s disease, ulcerative colitis, thrombocytopenia (decreased blood platelets) 5 points
  • Prematurely gray hair
  • Anemia, especially the B-12 deficiency type
  • Dyslexia
  • Persistent unusual visual changes
  • Rapid cycle bipolar disorder (manic-depressive illness)
  • Raynaud’s syndrome (white or blue discoloration of fingers or toes when cold)
  • Mitral valve prolapse
  • Carpal tunnel syndrome
  • Persistent tendonitis or bursitis
  • Atrial fibrillation
  • Alopecia (losing hair, especially in discrete patches)
  • Calcium deficiency
  • Attention deficit disorder (ADD)
  • Vitiligo (persistent large white patches on skin)
  • Neck injury, such as whiplash or blunt trauma

III. Family History: give yourself 5 points for blood relatives ever having a thyroid problem, and 1 point for each additional ‘yes’ answer.
Have any of your blood relatives ever had:

  • High or low thyroid, or thyroid goiter (5 points)
  • Prematurely gray hair
  • Complete or partial left-handedness
  • Diabetes
  • Rheumatoid arthritis
  • Lupus
  • Sarcoidosis
  • Scleroderma
  • Sjogren’s syndrome
  • Biliary cirrhosis
  • Myasthenia gravis
  • Multiple sclerosis
  • Crohn’s disease
  • Ulcerative colitis
  • Thrombocytopenia (decreased blood platelets)

IV.  Signs: give yourself 5 points for low basal temperature, and 1 point for each additional ‘yes’ answer.
Have you or your doctor observed any of the following:

  • Low basal temperature in early morning (average of less than 97.6 degrees over 7 days)

  • Slow movements, slow speech, slow reaction time
  • Muscle weakness
  • Thick tongue (seemingly too big for mouth)
  • Swelling of feet
  • Swelling of eyelids or bags under eyes
  • Decreased color of lips or yellowing of skin
  • Swelling at base of neck (enlarged thyroid gland)
  • Asymmetry, lumpiness, or other irregularity of thyroid gland
  • Swelling of face
  • Excess ear wax
  • Dry mouth and/or dry eyes
  • Noticeably cool skin
  • Excessively dry or excessively coarse skin
  • Especially low blood pressure
  • Decreased ankle reflexes or normal reflexes with slow recovery phase
  • Noticeably slow pulse rate without having exercised regularly
  • Loss of outer one-third of eyebrows

Score interpretation: Add up your grand total of points from all four categories above.

  • 5 points: only mildly indicative of low thyroid
  • 10 points: somewhat suspicious for low thyroid. Possible actions: obtain TSH level as first screening test.
  • 15 points: very suspicious for low thyroid. Possible actions: obtain additional tests if TSH is normal
  • 20 points: likely to be low thyroid. Possible action: obtain all possible blood testing to help confirm a diagnosis.
  • 25 or more points: very likely to be low thyroid. Possible actions: obtain a trial of thyroid medicine, regardless of blood test results.

Vegan Breakfast Millet Pudding

29 Apr 2013 Recipes & Home Remedies , , , ,

1 cup millet (uncooked)

4 cups water

1-2 cans coconut milk to taste

1 tsp.  vanilla

¼ c. sweetener (turbinado or date sugar)

½ cup portions fresh fruit of your choice

Boil water with a dash of salt.  Add millet and cook for 45 minutes.  Remove from heat and blend hot millet with coconut milk ‘till creamy. Add the rest of the ingredients except fresh fruit.  Chill overnight.  Serve with fresh fruit

Vegan Strawberry Pineapple Cheesecake

29 Apr 2013 Recipes & Home Remedies , , , , ,

3 T of agar-agar flakes or 3t of agar-agar powder

1¾ cups boiling pineapple juice

1/3 cup sugar or honey

1 cup cashews raw

½ t salt

6 ice cubes

1 10 oz can of drained crushed pineapple

1 graham cracker pie crust

In a saucepan boil the pineapple juice and add the agar-agar flakes to dissolve.  Place the pineapple juice mixture and all other ingredients, except pineapple and ice, into blender and blend ‘till smooth.  Add ice cubes and blend ‘till smooth.  Fold in the crushed pineapple and pour into the graham cracker crust.  Let set in fridge for 2 hours.

Strawberry topping

2 cups frozen berries

1/3 cup sugar

1T xanthan or cornstarch

Defrost berries and place in saucepan with the sugar. Bring to a simmer.  Dissolve 1 tablespoon of xanthan with ¼ cups water and add to the berries stirring continually until thickened.  Remove from heat and let cool.  When both the cheesecake and the berries are cool, place the strawberries over the cheesecake.

The Effects of Vitamin, Mineral and Amino Acid Deficiencies

29 Apr 2013 Women & Pregnancy, Your Overall Health , , , , , , , , , ,

 

The most common vitamin deficiency in America is Vitamin D. However, in a study done by William Shive at University of Texas at Austin, they found that 50% of people taking supplements are still deficient in some vitamins.  The deficiencies are because the supplements and vitamins may or may not be bio-available; meaning that you are taking something your body isn’t actually absorbing. The most common deficiencies are:

  • Vitamin B1
  • Vitamin B2
  • Vitamin B12
  • Vitamin D
  • Folate
  • Vitamin E
  • Calcium
  • Magnesium

These deficiencies are even more common in people who spend a significant amount of time in intense athletic activities or people who take a number of pharmaceutical drugs.  The following may cause deficiencies:

  • Pregnancy and breast feeding
  • Poor diet
  • Frequent alcohol consumption
  • Pharmaceutical Drugs
    1. Birth control pills
    2. Diuretics
    3. Diabetic drugs
    4. Anti-viral agents
    5. Cardiovascular drugs
    6. Antacids
    7. Antibiotics
    8. Cholesterol medications
    9. Anti-depressants
    10. Female hormones
    11. Anticonvulsants
    12. Chemotherapy
  • Intense sports activity
    1. Marathon runners
    2. Tri-athletes
    3. Professional athletes
    4. New Years resolution exercisers
  • Long hours indoors for work

We highly recommend that a patient who has some of the following symptoms consider a Micronutrient panel. This test will measure vitamins and minerals, amino acids and anti-oxidants to ensure that the vitamins taken are enough to prevent deficiencies, and are appropriate for the patient’s individual needs. The following symptoms may be due to deficiencies:

  • Anemia
  • Hot flashes
  • Psoriasis and eczema
  • Fatigue
  • Cramping (menstrual or muscular)
  • Dizziness
  • Osteoporosis
  • General weakness
  • Skin changes
  • Infertility issues
  • Depression
  • Sleep problems
  • Confusion
  • Stress intolerance
  • Nervousness and irritability
  • Muscle spams
  • Excessive bruising or bleeding without clotting.

A simple blood test can be done in your home with one of our recommended mobile phlebotomists.  Moms, desk jockeys as well as professional athletes have taken this test allowing them to make adjustments that maximize their health and improve any symptoms of deficiency.  If you have any questions you can call or stop by the office.

Is it a Food Sensitivity or Food Allergy?

29 Apr 2013 Your Overall Health , , , , , , , , , , , ,

What are delayed-onset reactions?

When a separate non-anaphylactic reaction occurs within 2-72 hours after exposure, it is considered a delayed-onset reaction.  Most people believe that these are due to foods. However since allergies are cumulative it may also be from environment allergens as well as insect reactions. This reaction is mediated by the IgG antibody and can cause a variety of symptoms, not just the common ones seen in seasonal allergies or anaphylaxis.

What are the most common foods associated in delayed-onset reactions

  • Cow’s milk
  • Wheat gluten (gliadin)
  • Gluten (in wheat, oats, rye and barley)
  • Yeast
  • Egg whites
  • Cashews
  • Egg yolks
  • Garlic
  • Soy beans
  • Brazil nuts
  • Almonds
  • Corn
  • Hazelnuts
  • Pineapple
  • Sesame seeds
  • Kale
  • Navy beans

What are the IgG and IgE antibodies?

Immunoglobulin, also know as an antibody, resides in the blood, which is why the most thorough testing for food allergies is done with a blood test.  Antibodies are the body’s natural defense against fungus, viruses, bacteria, cancer cells and allergens. They bind to these substances so that the body can detect and kill them.  The major types of antibodies are: IgA, IgM, IgE, IgG and IgD. But for the purpose of allergies we will just address IgE and IgG.

IgG antibodies are found in most body fluids and are the smallest and most abundant immunoglobulin. They fight bacterial and viral infections as well as allergens. They are the only type of antibody able to cross the placenta in pregnant women to help protect the baby.

IgE antibodies are found in the lungs, skin, and mucus membranes. They react to foreign substances such as pollen, fungus, medications, poisons, animal dander, and food items. Patients with allergies and children with anaphylactic reactions will have high levels of IgE antibodies.

What are the symptoms of delayed-onset reactions?

  • Sore throat
  • Decreased ability to concentrate
  • Achy joints
  • Skin conditions (eczema, rash, hives)
  • Trouble sleeping
  • Gas, bloating
  • Constipation or diarrhea
  • Headaches
  • Trouble sleeping
  • Aggressive or hyperactive behavior in children
  • Colic and increased spit up
  • Mental fogginess

Since delayed-onset reactions are less severe than anaphylactic allergies what happens if I ignore them?

When inflammation is present in the body and is left untreated the immune system is in a state of constant hyperactivity making the body feel as if it is working in over- drive. An over-worked immune system may be more susceptible to the many autoimmune disease reactions and inflammatory conditions we see today. Whether this is the complete cause or whether this simply makes it worse is unknown.

Autoimmune diseases that have been linked to a hyperactive immune system include the following:

  • Thyroid disease
  • Infertility
  • Chronic fatigue
  • Adrenal disease

Inflammatory diseases that are made worse by constant inflammation in the body include some of the following:

  • Fibromyalgia
  • Crohn’s
  • Ulcerative colitis
  • Eczema
  • Psoriasis
  • Arthritis (Rheumatoid and Osteoarthritis)
  • Gout 

What do delayed-onset reactions look like in children? 

In children, food sensitivities can often be interpreted as poor behavior.  Children who consistently don’t feel well and are over-tired tend to act out in many ways.  Some of the conditions that have improved by testing and removing sensitivities include, but are not limited to, the following:

  • Poor sleep
  • ADD/ADHD
  • Autism Spectrum Disorders
  • Aggressive behavior
  • Headaches
  • Tummy aches and colic
  • Trouble concentrating
  • Poor immune system
  • Sensory disorders
  • Ear infections (due to improper drainage)

Can I self-test?

Self-testing is possible, but certainly not easy, which is why most patients will opt for blood testing. The following self-test requires strict adherence to the process with absolutely no cheating which most people find almost impossible.

How to self-test:

For 30 days eliminate all foods found in the above list of common foods associated with delayed-onset reactions. Keep a detailed journal of how you feel during the time these foods have been eliminated.

After 30 days, start adding in one food at a time. Re-introduce only this food for about 3 days. If you do not experience symptoms on the first day of the test then double the quantity on the second day. If no reaction occurs then you can move to the next food. If you do have a reaction to the food, put it on your list of foods to avoid. Remember to keep journaling.

Repeat this process for each new food item until you developed a list of foods you can eat and foods to avoid.

For more specific instructions, ask our office to provide you with a specific elimination diet.  It can also be nice to do a Medi-clear cleanse at the same time to detox your body of inflammation and also mildly cleanse your liver.

How does the blood testing work and what do the results tell me?

When doing blood testing for food allergies we require that you are not currently suffering from seasonal allergies or have recently had a cold or flu. If you have taken any antihistamines 24 hours prior to the test, you may have false readings.  We generally don’t test children under four, but there are some exceptions.  For severe cases in children younger than four there is a heel stick test or we test mom and treat the child according to the positive results on mom’s test.  This is not a fasting blood test.

Our blood panel tests 190 food allergens including most foods as well as spices, yeast and sugars. The results are then carefully examined by one of our doctors to determine the most effective plan for treatment. This will included a recommended diet and the best approach to dealing with your specific allergens.

At In Health Clinic we are always available to discuss your health concerns and would be happy to help you decide whether or not this test is right for you.

Previously we wrote Allergies Part I, which was an extensive overview of what allergies are and how they can seriously affect health.  For a review of this article look at our website under medical resources.  (https://in-healthclinic.com/allergies-part-i/)

Foam Roller Stretches

1 Apr 2013 Recipes & Home Remedies, Your Overall Health , ,

Self-­‐Myofascial Release Using a Foam Roller.
How do I know if I should be doing foam roller massage?

If you have a chronic area of injury like a bad knee or an ankle prone to sprains, you should definitely be foam roller massaging. Sprains and strains occur in ligaments and muscles when they are stretched beyond their normal pattern of motion. This can also occur due to micro trauma when repetitive minute injuries occur due to improper body position or limited physical movement. Leading a sedentary lifestyle weakens the body making it more prone to injury. Blunt force trauma from a fall, a sports injury or daily living can also cause injuries and bruising. The most common causes of adhesions occur at a desk with a misaligned keyboard or working around the home.

With these types of injuries you will experience pain, aching, burning, decreased range of motion in a joint or muscle (not being able to stretch as far as you used to) and trigger points in muscles that won’t go away no matter how many times they have been massaged.

How does it work?

Traditional stretching is important but can only lengthen a muscle, which can prevent injury if no damage or dysfunction is occurring in the tissue. However, if you have adhesions, traditional stretching will not break them down. In fact, stretching can even cause further injury. Self-­‐Myofascial Release (SMR) activates an autogenic inhibition which uses the muscle’s own sensor for tension to help it to relax. The Golgi tendon organ is a mechanoreceptor at the muscle tendon junction that senses how tight a muscle is and will prevent a tendon from stretching to the point at which it would rip. However, in terms of a tight muscle it can get stuck in a continually tight cycle and not allow a muscle to relax limiting its range of motion. SMR stimulates the Golgi tendon organ and allows the muscle to relax. By using a foam roller you can prevent improper form from hurting your body.

How do I do it?

This is the simple part. Roll slowly over a muscle group and pause at the most painful or tender areas. Essentially if it hurts, you have found the spot that needs the most attention. When you first begin, support yourself with a leg or your arms, or roll standing against a wall, which decreases the pressure so that you will not have too much pain or discomfort. Eventually, as your muscle heals, you will be able to transfer to the floor where you will be using the majority of your body weight.

Generally you start with the part of your muscle that is nearest the center of the body and work outward. You don’t have to massage the whole muscle at once. Work in pieces or shorter strokes, by rolling the top part of the muscle then the middle and finish with the bottom. The reason you want to start at the top is because you want to save the most painful and tense portion of the muscle for last. For example in the quadriceps, the tendon around the knee is the most sensitive. Starting at the top will begin to relax the muscle as a whole which will make the tendon by the knee far less painful once you get there.

Who should do Self-­‐Myofascial Release?

Self-­‐Myofascial Release can help with muscle tone in athletes and people of all shapes and sizes. We want our bodies strong but we also want our bodies to be healthy. In the case of a muscle that means three major things; strength, flexibility and tone.

Please enjoy the exercises and follow the rule of thumb that says discomfort is ok, but pain that is sending you the message that your body is hurt is bad.

If you want to See the PDF version with Pictures Click Here:  Foam Roller

Fluids for Immunity

1 Apr 2013 Recipes & Home Remedies , , , , , , , , ,

Remedies for lingering colds and sore throats.

Still fighting the cold that is out there, use food to fight congestion and infection.  Traditional broth remedies have been used for years and help nourish and heal the body here are two favorites in our office.

Chili broth

This is a simple broth that combines nourishing broth, immune stimulating garlic, chili decongestant and thyme a known anti-bacterial/viral.

2 cups   Chicken or vegetable broth (organic is best)

3 cloves   Fresh garlic, crushed or minced

1/4– ½ tsp Red chili flakes

3   Sprigs of fresh thyme (remove before eating)

Sore Throat Drink

Drink warm or cold the honey and lemon can soothe a sore throat, while the ginger and cayenne will boost immunity and kill infection.

2 cups   Water

2” piece   Fresh ginger, sliced into ¼” pieces

½ -1 tsp   Honey

3 Tbsp   Fresh lemon juice

¼ – ½ tsp   Cayene pepper ( as much as you can stand)

Can add other tinctures to this mix if you need any more of a boost, just contact our office.

Myofascial Injury, Fibromyalgia and Connective Tissue Disease

1 Apr 2013 Your Overall Health , , , , , , , , , ,

 

 

What is the Myofascial System?

The Myofascial System is made up of the body’s muscles, fascia, ligaments and tendons.  It is sometimes described as a single web-like structure that attaches muscles to the bones creating a body suit that runs from our toes to the top of our head.

 

What is the function of our Myofascial System?

The Myofascial System integrates the muscles and soft tissues with strong bonds as mentioned above so that our bodies can move multiple muscle groups as a unit.

 

How does a Myofascial condition develop?

In the normal state, the Myofascia is soft and flexible with a nice tone and can stretch and move without restriction.  However, when injured due to trauma such as a car accident or long-term repetitive movement, the fascia and muscle shortens causing dysfunction and pain in movement.  If predisposed conditions exist such as Fibromyalgia or a connective tissue disease, this could result in incapacitating pain.

 

What is Fibromyalgia?

Fibromyalgia is a condition commonly characterized by widespread body pain. People who suffer from this condition experience a heightened sensation to pressure.  The cause of Fibromyalgia is unknown and under considerable investigation in the environmental, neurologic, genetic and psychological arenas.  The most commonly accepted areas of study are neurologic and environmental since most people seem to develop the condition much later in life. Other symptoms correlate with Fibromyalgia such as fatigue, joint stiffness, trouble sleeping, difficulty swallowing, numbness, tingling, and cognitive dysfunction. These are actual neurologic changes in both the brain and the stem leading some to call it a ‘central sensitization syndrome.’

 

 

 

 

What is Connective Tissue Disease?

Connective tissue is an extensive extracellular matrix that binds together and supports all tissues of the body including organs.  Connective tissues diseases can be hereditary (Ehlers-Danlos, Marfan Syndrome and Osteogenesis Imperfecta) or autoimmune (Sjogren’s Syndrome, Rheumatoid Arthritis and Systemic Lupus Erythematous).  Many of these diseases can actually overlap or mimic each other making treatment and diagnosis very difficult.  Symptoms often include joint pain, fatigue, weakness, organ changes and sometimes hypermobility.

 

How do you choose a manual medicine specialist?

It is extremely important to choose a Chiropractor, Physical Therapist or even a Massage Therapist, skilled in multiple techniques. If you have an injury, a connective tissue condition, or are a Fibromyalgia sufferer, you need to select one that not only looks at the joints but will treat soft-tissue as well.  They also need experience with non-force technique options since flare-ups in patients are common due to weather, changes in stress and body illness.  The following are things to consider when choosing care:

 

  • Does the Doctor use non-force techniques (Activator, Cranio-sacral, Quantum Neurology, Sacral Occiputal Technique)
  • Does the Doctor use a specific technique on soft tissue (Graston, Nimmo, Proprioceptive Neuromuscular Facilitation Stretch, Active Release Technique)
  • Does the Doctor have other patients with this same condition (what are the Doctor’s areas of specialization)?
  • Read reviews!  A Doctor described as “firm” or “rough” is not for you.
  • Optional: Does the Doctor have knowledge of Botanical medicine or Homeopathy for soft tissue disorders?

 

How does a doctor decide how to treat?

Most doctors will take a detailed history of the patient’s condition to determine the most appropriate treatment. Please make sure and tell the Doctor your entire history including any of the following:

 

  • Hereditary connective tissue disease
  • Sensitivity to massage or aggressive pressure (firm hugs)
  • Sensitivity to hot and cold
  • Previous negative chiropractic experience
  • Frequent pain after exercise
  • Tendency to be overly tired
  • Weakness when doing daily activities.
  • All major accidents  (car accidents, broken bones, surgeries, recent falls, etc.)

 

The above information will assist the doctor in determining the correct treatment technique for your needs. Remember, it is possible to cause a flare-up without complete information.  The doctor will then select a technique that will accomplish the following health goals:

 

  • Decreased pain
  • Increased quality of life
  • Re-Injury prevention
  • Decreased flare-ups of condition or old injury
  • Improved body performance in exercise and activities of daily living

 

What can a patient with any of the above conditions do?

It is important to take action to help your body heal and be healthy. Here is a partial list of things you can do. If you have questions, please ask your Doctor to assist you.

 

  • Fish oil
  • Exercise daily:  The rule of thumb is walk or bike at least 15-20 minutes daily as this removes excess inflammation that builds up with injury or disease.
  • Botanical medicine: Malic acid, magnesium and B-vitamins (make sure to ask your Doctor to help with proper dosage and type)
  • Stretching (must be mild to avoid aggravation)
  • Hormone testing if stress is a factor
  • Thyroid testing if hot and cold is a factor
  • Vitamin deficiency testing if fatigue is a factor

 

 

 

 

What makes our Doctors unique when treating the above conditions?

Drs. Ho and Walker are both certified in techniques used to address slow healing soft tissue injuries including:

  • Quantum neurology
  • Sacral Occiput Technique
  • Activator
  • Cranio-sacral
  • Graston
  • Nimmo
  • Procipetive Neuromuscular Facilitation Stretch
  • Active Release Technique

At In-Health Clinic, we provide Chiropractic care as well as botanical medicine and laboratory testing case management. We welcome your questions. If you are not local, we would be happy to assist you in  finding a practitioner in your area.

 

 

How to take care of yourself during Pregnancy

1 Apr 2013 Women & Pregnancy , , , , , , , ,

Eat Low Mercury Fish

  • Salmon
  • Tilapia
  • Polluck

Don’t eat raw fish, alfalfa sprouts and unwashed vegetables as these can be areas of bacterial storage and getting a bacterial infection can be very damaging to a baby growing inside of you.

Drink safer water which means less chlorine and may require purchasing a filter such as Brita or a more expensive reverse osmosis machine.

Choose Better body products.

Look at the EWG Cosmeticsdatabase.com.

Avoid: triclosan, oxybenzone and essential oils as these can be teratogenic to a developing little one.

Wash all new clothes that are purchased as they often have a residue on them.

Resist Caffeine and Alcohol.  Yes some cultures still have small amounts but babies have a longer half life in their body meaning that drugs like alcohol and caffeine stay longer in their system than ours, so be careful.

Avoid Painting and other chemical intensive jobs around the house.

Remove these foods or make sure they are organic:

  1. Apples
  2. Celery
  3. Bell Peppers
  4. Peaches
  5. Nectarines – Imported
  6. Strawberries
  7. Spinach
  8. Lettuce
  9. Blueberries – imported and domestic
  10. Potatoes
  11. Raspberries – imported and domestic

(As a rule of thumb domestic produce is usually safer believe it or not, due to the more strict pesticide regulations.  If you are getting produce from a foreign country many regulations don’t exist and they can still use products like DDT.)

Exercise Daily:  Squats and lunges are helpful in preparing muscles for labor.  Yoga is great for flexibility, which is helpful for reducing back pain and assisting with labor.   Keep up walking daily, hills are even better as this can help with blood sugar.

Stop running around the 6th month this means around 24-25 weeks due to the laxity of joints women can be at risk for major damage in the joints.  Some women have even had to have hip replacements after delivery due to damage done during pregnancy.

Start a Birth Plan and sign up for a birthing class.  These can help with stress management as your due date gets closer preparing you for what is to come.  Here are some favorite books and classes.  (Avoid too much internet as it can overwhelm moms to be)

  • Birthing from Within By Pam Engand
  • What to expect when your Expecting by Heidi Murkoff
  • Harmony Birth Classes, Campbell  CA http://www.harmonybirth.com/
  • Mayo Clinic Guide to a Healthy Pregnancy by Mayo Clinic
  • Happiest Baby on the Block by Harvey Karp

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