An educational night full of tips and tricks for preparing for and having a healthy pregnancy with our very own pregnant-mama-to-be Dr. Corrine Poulin!

1. Healthy Pregnancy 101
Dr. Corrine Poulin, NMD

2. First things first!
 Keys to a healthy pregnancy
 Dealing with common pregnancy ailments

3. Keys to a Healthy Pregnancy
 Nutrition
 Exercise
 Sleep
 Stress Reduction
 Support
 Toxin elimination

4. Nutrition Myths
 Forget all the conventional wisdom you’ve ever been told
on healthy eating
 Low fat diet- NOT GOOD!
 “Healthy whole grains” – not so good either!
 Keeping blood sugar stable with little carb snacks all day-
let’s go a different route!

5. NUTRITION
 Protein and healthy fats are KEY!!
 Protein has been shown to decrease pre-eclampsia
 Protein can decrease swelling and nausea
 Healthy fats are needed for building baby’s brain and
nervous system
 your baby is competing with you inside your body for
nutrients, so you and your baby both need adequate
amounts of nutrients. If your diet isn’t adequate, it is
possible for your baby to diminish your bone and tooth
health in the second trimester.
Good nutrition in pregnancy is linked to:
• Healthier babies
• More energy
• Better pattern of weight gain during
and weight loss after
• Less premature labor
• Greater elasticity of tissues/less likely
needing an episiotomy
• Quicker healing after birth

6. Foods to focus on during pre-conception,
pregnancy and breastfeeding:
 Protein: Most women need 80+ grams of protein every day for healthy pregnancy.
 Fats: This is often the biggest hurdle for many women, but consuming adequate fats is
absolutely vital to baby’s organ and brain development. Women should focus on healthy sources
like meat and fish (including red meat), grass fed butter, eggs, olive oil, coconut oil, nuts,
avocados, etc.
 Vegetables and Fruits: Provide a variety of vitamins, minerals and fiber that are helpful
during pregnancy.
 Water: A woman’s blood volume actually increases during pregnancy and her body has to
supply fluid to replenish the amniotic fluid the baby is in. Drinking enough water (usually around
a gallon a day or ~ 4 liters) can help fight off morning sickness and also helps prevent
constipation and make sure mom and baby are properly hydrated.

7. Healthy foods in pregnancy
 The best thing you can do for yourself and your baby is eating small
amounts of diverse, high-quality foods, and get as many of your nutrients
from whole foods as possible.
 Dates
 Red raspberry leaf tea

8. Foods to avoid in pre-conception, pregnancy
and breastfeeding
 Undercooked meat, Deli/lunch meats and meat spreads.
 Unpasteurized soft cheeses- brie, camembert, goat cheese/chèvre, Danish Blue, gorgonzola,
Roquefort, and Mexican-style cheese, like raw Queso Fresco - unless they clearly state that they
are made from pasteurized milk
 Raw eggs or products with raw eggs (cookie dough, over easy eggs)
 Sushi made with raw fish, raw oysters and other shellfish
 Fish that is high in mercury –shark, swordfish, mackerel, tile fish, ahi tuna
 Decrease caffeine: limit caffeine intake to less than 200 mg per day (~one 12 oz cup of coffee)
 Vegetable oils, fried foods, canola oil
 Fast food and processed foods
 Food colorings and additives

9. Top Supplements in Pregnancy
Prenatal
Fish Oil
Vitamin D
Probiotics
https://us.fullscript.com/welcome/holisticurgentcare

10. What is in a good prenatal?
 Folate/B9
 Vit. A
 All B Vitamins
 Vit. C
 Vit. D
 Vit. K
 Iron
 Calcium & Phosphorus
 Choline
 Zinc, iodine, selenium

11. EXERCISE  Recommended 20-30 minutes a day of moderate
exercise
 May reduce the risk of gestational diabetes and
cesarean deliveries.
 DRINK PLENTY OF FLUID BEFORE DURING & AFTER
 Walking, swimming, yoga, are all great places to start –
Youtube for at home workouts
 Kegel exercises: flicks (2 sec each), extended (holding
10-20 sec), elevator exercise(slow up & down)
Movement helps:
• Prevent blood clots
• Encourage strong muscles and bones
• Increases energy
• Relieve/prevent aches and pains
• Improves posture
• Help you relax and sleep

12. SLEEP
 Get at least 7 hours a night
 Sleep on left side as much as possible after 1st
trimester
 Use pillows to be more comfortable placing one
between the knees, a second under the belly, and a
third behind the back to support it and relieve pain

13. STRESS
REDUCTION  Quiet time
 Meditation
 Rest and naps are your friend!
 Deep breathing
 Prenatal yoga
 Reading
 Grounding in nature

14. SUPPORT
 Loved ones
 Friends
 Mom groups
 Care providers
 Do you know if you want an OB or a Midwife?

15. CUTTING OUT THE BAD STUFF
 Medications: check with your doctor to make sure what you are currently taking is safe in
pregnancy – you may need alternatives that don’t affect baby
 Smoking
 Alcohol
 Work hazards: chemicals, heavy metals, radiation
 Cat litter
 Around the house: cleaning products, pesticides, solvents, and drinking water
 EMF and Radiation exposure
 Decline vaccines during pregnancy
 Fluoride

17. Easy Switches to make now:
• Use glass containers for food
storage
• Use a reusable glass or stainless
steel water bottle
• Aspartame should be avoided
• Find it in artificially sweetened
products like Crystal lite and
packaged foods, gum, etc
• Get a water filter - RO is best but
need to add minerals, even starting
with a Brita filter is a step!
• Clean with vinegar and water or
baking soda - ditch the harmful
chemicals and save money!
• Diffusers with essential oils
• Stick to buying the dirty dozen and
‘OWL’ organic
• Oats, wheat, lentils
• Most heavily sprayed foods

18. What personal products do you
use? How many ingredients in
each?
• Makeup
• Shampoos, conditioners
• Lotions
• Perfumes
• Nail polish
• Cleansers and soaps
• Deodorants (Dove, old spice,
Degree – some of the worst!)
• Sunscreen

19. Make the switch:
- Check EWG or Think Dirty App for what
you are currently using or to find
alternatives
- Native, PurelyGreat, Crystal Essence,
Schmidt’s Primal Pit Paste - deodorants
- BeautyCounter makeup
- Coconut oil for dry skin and lubricant
- 3rd Rock Sunblock
- Skip the mani/pedis during pregnancy
- Honeybee Gardens, Ella + Mila, Suncoat
for nail polish brands

20. Daily Healthy Habits
 Drink extra water!
 Do some stretching when you wake up
 Sneak in a pregnancy power nap
 Take a quick walk after dinner

21. Dealing with some of the common
ailments of pregnancy:

22. Nausea
 Eat regular small nutritious meals of foods that are full of protein and mineral-
rich. This can prevent your blood sugar from dipping.
 Ginger
 Citrus -Try eating oranges, or drinking lemon water.
 Use lemon or grapefruit essential oils on the temples or wrists.
 Eliminate strong odors as much as you can.
 Try acupressure or acupuncture.

23. Insomnia
 Aid sleep by developing a grounding, calming bedtime routine.
 Incorporate relaxing scents such as lavender essential oil.
 Consider ways to pamper yourself. For example, receive a massage, or take a
warm bath or shower. As your body temperature drops, you’ll feel more
inclined to sleep.
 Try a pregnancy pillow.
 Sleep on your left side when pregnant.
 Yoga and meditation can help regulate sleep.

24. Constipation
 Make sure you drink enough water to hydrate you and your baby as your
blood volume increases.
 Do your best to eat fresh fruits and veggies and avoid processed foods.
 Take a high-quality live (refrigerated) probiotic.
 Deep yogic squats can help relieve constipation. Squatting is how we naturally
go to the bathroom.

25. Heartburn
 To combat heartburn, eat small regular meals, and drink lots of water.
 Eat sitting up. Do not lay down for at least 30 minutes after eating.
 Sleep propped up with pillows.
 Take a walk after meals.
 Try to eat alkaline foods such as fruits, vegetables, nuts and legumes.

26. Swelling
 If you are swollen please talk to your healthcare provider, as it could be a sign
of preeclampsia.
 Alternate between rest and movement.
 Eat potassium-rich foods such as bananas.
 Take warm baths with added minerals.
 Add mineral drops to your water if it is RO.

27. Trimester Symptoms
First:
•Vomiting that lasts more than two days or you can’t keep fluid down
•Pain or burning when you urinate
•Pain or itching in your vaginal area
•Unusual vaginal discharge
•Bleeding or fluid leaking from your vagina
•Fever over 100 degrees or you have chills and flu‐like symptoms
Second ‐ same as the first trimester plus:
•Any signs of labor
•Cramping that doesn’t go away after a few minutes
•Swelling in your face
•A bad headache that doesn’t go away after eating or resting
•You see spots, stars or your vision is blurred
Third ‐ same as the first and second
trimesters plus:
•Sudden swelling in your hands and feet when you get up in the morning
•Your baby’s movements change in any way from normal
•Your baby has stopped moving
When to call your doctor:

28. Questions??