babysteps newsletter BabySteps is a FREE online newsletter on holistic health, nutrition and solution-oriented tips for enhancing fertility naturally and for maintaining a healthy, happy and balanced pregnancy. tips for getting pregnant naturally Essential Fats Did you know that many couples have trouble conceiving because they are deficient in essential fatty acids (EFAs) or "good fats"? EFAs, like vitamins, are essential for our optimal health. Deficiency has been linked to sterility in males and miscarriage in females. There are two different kinds of EFAs to look for... 1. Linoleic Acid (LA, Omega-6) food sources include: Seeds, Nuts, Whole Grains, Legumes, Vegetables, Fruits, Wheatgerm , and Oils made from sunflower, corn, soy, evening primrose, and pumpkin. 2. Alpha-Linoleic Acid (LNA, Omega-3) is abundant in: Cold water fish (e.g., mackerel, herring, tuna), Algae like spirulina, Some seeds (mustard and pumpkin), Nuts (walnuts), Legumes, Soy beans, Green leafy vegetables, Whole Grains, Flaxseeds (Flaxseed oil contains twice as much as is found in fish oil!). How Much Do I Need? You need to look at your current diet, stress levels, and family history to determine an exact amount for you. But typically, Americans eat too much fat, too little EFAs and too much refined, synthetic fats (trans and hydrogenated). To improve one's health and to enhance fertility, it may help to cut down on animal products (meat, dairy, eggs), refined foods and to increase fresh fruits, vegetables, nuts, seeds and fish. If more EFAs are needed then one may add a high quality flaxseed oil (1 to 2 tablespoons) to thier diet. tips for a healthy happy pregnancy "Oh...I have such bad LEG CRAMPS!" Leg cramps are very common among pregnant women in their second and third trimesters. Fortunately, there are ways of both preventing and alleviating leg cramps. Some causes of leg cramping include: Excess of phosphorus, a shortage of calcium circulating in the blood, and a magnesium depletion. Muscle spasms are a classic symptom of this depletion. Balancing the levels of calcium, magnesium, and phosphate in the body may help to prevent leg cramps. Here are some helpful tips: 1. Up your calcium and magnesium Calcium food sources: Bok choy, broccoli, collards, dandelion, kale, mustard greens, and turnip greens, Calcium-fortified juices, Oranges, Canned salmon, mackerel and sardines with bones, beans (dried and cooked), pork and beans, tofu or soybean curd (prepared with calcium), and almonds, Blackstrap molasses. Magnesium sources: Legumes such as black beans, black-eyed peas, and pinto beans, nuts such as peanuts, pecans, almonds and pistachios, peanut butter, whole grains, dark green leafy vegetables such as spinach, milk, parsnips, brown rice, wheat germ, wheat bran, oatmeal, seafood such as shrimp and halibut, bananas 2. Eat three servings of calcium-rich foods daily to get enough calcium. Additional servings should be avoided because the extra calcium and phosphorus may decrease magnesium absorption. 3. Avoid excessive protein and phosphorus (phosphate) in the diet. Decrease processed foods and carbonated beverages. Protein and phosphorus may lower absorption and retention of calcium and magnesium. 4. Try some stretching. If you get a cramp in your calf, straighten your leg and flex your ankle and toes slowly up toward your nose. Try not to point your toes, particularly while lying in bed. This should lessen the pain. Standing on a cold surface sometimes works as well. Best not to message or apply heat. upcoming events and classes On-going Holistic Childbirth Preparation Classes: Contact Lora at Lora@Mindfulmama for more information. The contents of this newsletter are meant for educational purposes only and are not meant to treat or cure any specific conditions.