SuperFoodsRx for Pregnancy

Steven Pratt

Description

The ultimate nutrition and lifestyle guide for a healthy baby and mom?new from the lead author of the New York Times bestselling SuperFoodsRx

Every woman knows that the nutritional and lifestyle choices she makes during pregnancy can significantly impact her own health and that of her child. But did you know that those same choices can also affect your ability to conceive and continue to affect your own health as well as the health and wellbeing of your baby after birth? In SuperFoodsRx for Pregnancy, New York Times bestselling author Dr. Steven Pratt uses the groundbreaking approach of SuperFoodsRx and draws on the latest scientific research to help you meet the nutritional, environmental, and lifestyle needs of your baby and yourself?starting before conception and taking you through the critical first months of your baby's life.

• Identifies the 25 SuperFoods you need to eat for optimal health before, during, and after pregnancy
• Shares surprising, scientifically validated discoveries about how to avoid environmental toxins that could have a negative impact on your baby's health in the womb
• Provides specific how-to information about the SuperNutrients that help to lower your risk of complications during pregnancy and your baby's risk for many chronic diseases later in life
• Makes it clear that the nutrition and lifestyle choices women make during this time will significantly affect their health and longevity after they reach menopause

Dr. Steven Pratt's New York Times bestsellers, SuperFoodsRx and SuperFoods Healthstyle introduced legions of people to the scientific evidence that eating specific foods can help us live longer, healthier lives. Now he goes one step further, applying his vast knowledge of nutrition and lifestyle choices to the many ways that moms- and dads-to-be can affect their babies' lifelong health even before they are born.

Acknowledgments xi

Introduction: You Have More Power Than You Think 1

P a r t 1 Before You Get Pregnant 7

1. Fast-Track Your Fertility 11

2. Baby-Proof Your Environment before You Conceive 58

3. Prepare Your Body for Baby 75

4. The Prepregnancy Nutrition Program: What, How Much, How Often 104

P a r t 2 While Baby Is in Your Belly 121

5. The SuperFoods Way of Eating for Two 125

6. Optimize Your Lifestyle and Environment 147

7. The Pregnancy Nutrition Program: What, How Much, How Often 177

P a r t 3 The “Fourth Trimester” 193

8. Breast-Feeding Your Baby 195

9. Sleep, Stress, and Physical Activity 212

P a r t 4 Recipes, Shopping List, and Supplements 225

10. Dr. Steve’s Favorite Recipes 227

11. Your SuperFoods Shopping List 251

12. Dr. Steve’s Favorite Supplements for Moms and Dads 264

Bibliography 269

Index 299

Sujets

• Vie de famille
• Maternité
• Pregnacy
• Childbirth
• Health
• Fitness
• Smart

Informations

• Publié par: Turner Publishing Company
• Date de parution: 27 mars 2013
• Nombre de lectures: 0
• EAN13: 9781118238363
• Langue: English

Extrait

Contents
Cover
Title Page
Copyright
Dedication
Epigraph
Acknowledgments
Introduction
Part 1: Before You Get Pregnant
Chapter 1: Fast-Track Your Fertility
For Women: Eat Your Way to Pregnancy
For Men: Improving Sperm Count
Moving On
Chapter 2: Baby-Proof Your Environment before You Conceive
Get Xenophobic about Xenobiotics
Beware of Bisphenol
PCBs May Be Banned, but They're Still with Us
Pesticides Are Poison
Stop Smoking!
Go Green without Going Crazy
Chapter 3: Prepare Your Body for Baby
Take a Few Simple Tests
Detox through Diet
Seven Protective SuperFoods
Be Sure to Get All the Vitamins and Minerals You Need
Take Care of Your Oral Health
Clean Up Your Microbiome
And, Yes, If You Need to, Try to Lose Some Weight!
The Good News
Chapter 4: The Prepregnancy Nutrition Program: What, How Much, How Often
The Twenty-Five SuperFoods and Their Sidekicks
Seven Protective SuperFoods
Sources of Vitamin C
Sources of Lycopene
Sources of Vitamin B 12
Sources of Vitamin E
Sources of Zinc
Sources of Selenium
Sources of Omega-3 EPA and DHA
Sources of CoQ 10
Sources of Vitamin D
Dr. Steve's Favorite High-Fiber Foods
Sources of Zeaxanthin
Sources of Lutein
Sources of Thiamine
Sources of Pantothenic Acid
Sources of Folate
Sources of Vitamin B 6
Sources of Biotin
Sources of Iodine
Part 2: While Baby Is in Your Belly
Chapter 5: The SuperFoods Way of Eating for Two
Feed Your Baby As You Feed Yourself
Keep Eating All of the Antioxidant-Rich SuperFoods
Get Control of Your Blood Sugar
Weight Is Still an Issue
Pile on the Probiotics and Prebiotics
Revisit Folate
Take Pregnancy Vitamins
Get More Choline and Betaine in Your Body
Get Your Omega-3: DHA and EPA
Break the Vicious Cycle with SuperFoods and SuperNutrients
Chapter 6: Optimize Your Lifestyle and Environment
Get Even More Serious about Going Green
Endocrine Disruptors
Pesticides
Talk to Your Doctor about Medications
Why You Shouldn't Smoke Cigarettes or Drink Alcohol
Choose to Be Physically Active
Get a Good Night's Sleep
Chapter 7: The Pregnancy Nutrition Program: What, How Much, How Often
SuperFood Protein Sources for Pregnant Women
Foods That Control Blood Sugar
Sources of Vitamin A
Sources of Vitamin K
Sources of Calcium
Sources of Iron
Sources of Magnesium
Sources of Chromium
Dr. Steve's Thirteen Easy Ways to Give Your Body a Potassium Boost
Sources of Alpha-Linolenic Acid
Sources of Choline
My Twelve Favorite Sources of Betaine
Sources of Riboflavin
Fish Sources of EPA and DHA
Part 3: The “Fourth Trimester”
Chapter 8: Breast-Feeding Your Baby
The Many Benefits of Breast Milk
Vitamins A and D
Vitamin C
Vitamin E
Zinc
Iron
Oligosaccharides
Beta-Glucans
Breast-Feeding, Weight Gain, and Disease Risk Later in Life
Why Is Breast-Feeding So Protective?
Breast-Feeding Is Good for the Mother, Too
Chapter 9: Sleep, Stress, and Physical Activity
The Effects of Stress on Breast-Feeding
Sleep Is Essential
Stress, Sleep, and Postpartum Depression
Stress and Emotional Eating
The Many Benefits of Physical Activity
Where You Are Now
Part 4: Recipes, Shopping List, and Supplements
Chapter 10: Dr. Steve's Favorite Recipes
Quick and Easy SuperFoods Recipes
Recipes for Natural Beauty
Chapter 11: Your SuperFoods Shopping List
Foods and Beverages
Personal Care Products
Chapter 12: Dr. Steve's Favorite Supplements for Moms and Dads
Bibliography
1. Fast-Track Your Fertility
2. Baby-Proof Your Environment before You Conceive
3. Prepare Your Body for Baby
5. The SuperFoods Way of Eating for Two
6. Optimize Your Lifestyle and Environment
8. Breast-Feeding Your Baby
9. Sleep, Stress, and Physical Activity
Index

Copyright © 2013 by SuperFoods Partners, LLC. All rights reserved
Cover Design: © HATCHBEAUTY Cover Photograph: © Stephen Coburn/Shutterstock
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone], or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions .
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader's discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
For general information about our other products and services, please contact our Customer Care Department within the United States at [phone], outside the United States at [phone] or fax [phone].
Wiley also publishes its books in a variety of electronic formats and by print-on-demand. Some content that appears in standard print versions of this book may not be available in other formats. For more information about Wiley products, visit us at www.wiley.com .
ISBN 978-1-118-12954-8 (paper); ISBN 978-1-118-22561-5 (ebk); ISBN 978-1-118-23836-3 (ebk); ISBN 978-1-118-26303-7 (ebk)
To all those parents—past, present, and future—who work tirelessly to provide the very best for their families, and to the late Dr. James Joseph, whose scientific publications, strong faith in God, and wonderful, cheerful friendship will always be sources of inspiration to those of us who were blessed by his presence
Please register with the SuperFoods team at http://www.superfoodsrx.com/pregnancybook . We will be posting updates, adding tips and recipes, taking questions, and more. 
Acknowledgments
My family always plays a special, and often—at least at the time—underappreciated role in my ability to write a book while still working full time at my “day job” as a physician. My wonderful wife, Gunilla, always brings her cheerfulness, organizational/computer skills, and loving support to my book projects. My seven kids—Michael, Tyler, Torey, Brian, Jennifer, Grant, and Marlaina—give me a sense of purpose, especially when I'm writing about “superbabies.” A particular thanks to Grant, a PhD student in the Evolutionary Biology of Diets and Aging, for his scientific help, and to Torey, who once again supplied me with so many of the scientific (especially environmental) publications that are the backbone of any book on health and wellness.
I'm thankful that Kimberly Baker, the world's best librarian, is still employed by Scripps. What a gift she has for tracking down the answers to my get-the-science-correct questions!
As with my previous four books, my SuperFoodsRx partners, Ray Sphire, David Stern, and Dr. Hugh Greenway, have given me their enthusiastic support and counsel for this project.
Thank you to Dr. Victor Sierpina and his wife, Michelle; Dr. Shakha Gillin; and Dr. Nancy Clementino for their helpful advice and willingness to listen to my questions about this important subject.
Thanks to all my office staff for everything they do for me, with special appreciation to Carol Henry, Maurya Troiano, and Taylor Nimmo.
Many of my patients offer plenty of encouragement when I am in “book mode.” I want all of you to know that you are really helping to make all the long hours of research and writing worth the effort!
Throughout my book-writing career I have been fortunate to work with great professionals who can turn scientific jargon into interesting material for health-care professionals as well as the lay public. This book is no exception! Thank you, Judy Kern, for your unsurpassed, no-nonsense professionalism in getting this book to the finish line. Judy, you are a real pro!
Thank you John Wiley & Sons for Tom Miller, Lisa Burstiner, Connie Santisteban, and John Simko.
Thank you to my agent, Andrea Barzvi: you have been great, and I really appreciate your friendship and, of course, the amazing job you do in helping to create a book from what was initially nothing more than “I think there is a worldwide need for this book.”
Introduction
You Have More Power Than You Think
I have great news for all prospective parents: there's a tremendous amount you can do, even before your child is conceived, that will have a lifelong effect on his or her health and well-being. And the bonus is that whatever you do for your unborn child will also benefit you for the rest of your life.
Just a couple of generations ago the general belief was that no matter what an expectant mother ate, drank, or breathed, her baby would grow and thrive, even if the health of the fetus meant that the mother was less well nourished. In other words, the baby's health in utero would be maintained at the expense of the mother's.
We also believed that the placenta would protect the developing fetus from any and all external assaults—that it was an impermeable barrier, and nothing could pass over, under, around, or through it.
Finally, we thought that once the sperm and the egg met and married, nothing could change the genetic blueprint the unborn child had inherited from Mommy and Daddy.
More recently, however, science has shown that none of these previously held beliefs is entirely true. Fetal origins research and epigenetics, two relatively n