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Healthy Child

Educating and empowering

parents to have healthy children

free of chronic health disorders who realize their full neurological

potential

Preconception and Pregnancy Recommendations for a Healthy Child

2 | The Healthy Child Guide

The Healthy Child Guide provides an integrated set of recommenda-tions based on over 100 scientific studies on how to:

•Substantiallyreducetheriskofpregnancy/birthcomplications.

•Reducetheriskofmanymentalandphysicalhealthdisorders.

•Improveyourchild’sgrowthanddevelopment.

1) Eat Clean and Drink Pure Water •Consumepurewater(eitherfilteredorfromapure,

naturalsource).

2) Avoid Toxins •Eatorganicwholerealfoodtoreducepesticideexposure.

•Consumethehighestqualityseafoodfromthecleanest naturalsource.

•Avoidcannedfoodsinordertoreduceexposuretochemicalssince the interiors of most food cans are coated with a protectiveliningcontainingbisphenol-A(BPA),anendocrine orhormonedisruptor.

•Avoidhouseholdcleaners,gardenpesticides,andherbicides.Considerusingnaturalhouseholdcareproductssuchaslemon,bakingsoda,andvinegar.

•Avoidthechemicals,lead,hormonedisruptorsandtoxins insomepersonalcareproducts.

3) Personalized Medical Testing and Treatment •Consumehighquality,carefullycalibratedprenatal

vitamins,seethevitaminsectionofthisguideforalist ofqualityvitaminsources.

•Consumehighqualityprobiotics,withbillionsofcolonyformingunits.

•Workwithyourmedicalcareprofessionalregardingyourpersonalnutritionandhealthneeds.

•Seekassessmentforappropriatemedicaltesting andtreatment.

4) Stress Reduction and Appropriate Exercise •Implementhealthhabitsthatreducedailypsychologicaland

physicalstress.

•ExercisedailyasrecommendedbytheAmericanCollegeofObstetriciansandGynecologists.

5) Cook Clean •Prepareandcookmealsathome(fromscratch)withwhole,

unprocessedingredients(preferablyorganicfoods,as muchaspossible).

•Cookwithfilteredorartesianspringwaterasmuchaspossible.

•Usecookware,foodwareanddrinkwaremadeofsteel, glassorceramics.

WeinviteyoutoreadandfollowtherecommendationsofThe Healthy Child Guide to increase the probability of having a healthy pregnancyandahealthychild.

Sincerely,

ChrisWillhiteChairmanoftheBoard,NeurologicalHealthFoundation(NHF)

JamesAdams,Ph.D. ChairoftheScientificAdvisoryBoard,NeurologicalHealthFoundation(NHF)

The SoluTion

The ChallengeToday,approximately30%ofchildrenintheU.S.sufferfromseriousneurological,developmental,psychiatricandphysicalhealthproblems,includingADHD,autism,learningdisabilities,asthma,cerebralpalsy,cancerandotherseriousmedicalconditions.Inthepast20years,therehasbeenasubstantialincreaseinchildren’shealthconditions.

The Healthy Child Guide | 3

Statement of Scientific Policy –TheNeurologicalHealthFoundation(NHF)has developed The Healthy Child Guide to address the concerning increase in the number of children diagnosed with developmental neurological disabilities(autism,cognitivedisabilities,ADHD,etc.)aswellaschronichealthproblemsanddiseases(diabetes,rheumaticdiseases,asthma,childhoodleukemia,braincancer,foodallergies,etc.).TherecommendationsprovidedbytheNHFScientificAdvisoryBoardinThe Healthy Child Guide integrate current scientific research findings with an emphasis on behaviors thatleadtobetterhealthoutcomesforparentsandforchildren.NHFrecommendswhatis“standardofcare”accordingtotheAmericanAcademyofPediatrics(AAP)aswellastheAmericanCollegeofObstetriciansandGynecologists(ACOG)withanemphasisonhealthierchoices.

Disclaimer –TheinformationprovidedbyNHF,The Healthy Child Guide,TheNHFScientificAdvisoryBoardandourcontributorsisprovidedforeducationalpurposesonly. The information provided on our websites and in our digital media is not intended as a substitute for the advice provided byyourphysicianorhealthcareprovider. Astheindividualneedsofeverypersonvary,itisrecommendedyouconsultwithyourhealthcareproviderregardinganypersonalhealthcareissues.Thereisnoguaranteethat100%oftheparentswhofollowtheNHFScientificAdvisoryBoardrecommendations will be assured or guaranteed a healthy child without anyhealthissues;thus,workingconsistentlywithyourhealthcare providerisadvised.

Neurological Health Foundation (NHF)

is a 501(c)(3) public charity dedicated to helping parents have healthy and happy

children.

SuPPoRT ReSeARCh Buildingonexistingscienceandclinicalpractice,NHFworkswithmedicaldoctors,professorsatmajoruniversities,nutritionists,neuroscientistsandotherresearcherstodevelopspecific,evidence-basedrecommendationsthatwomen or couples can follow to improve the odds of having a healthy and happy child free of chronic neurological healthdisorders.Tolearnmore,visitNHF’swebsiteatwww.neurologicalhealth.org.

The neurological health Foundation (nhF) is a 501(c)3 nonprofit, tax-exempt organization designated by the internal Revenue Code. Your tax-

deductible donation to nhF will fund programs that educate and empower parents to have healthier children free of chronic neurological illness.

Donate

Clickhere:

Watch “Introduction to The Neurological Health Foundation (Healthy Child Guide)”

TheNeurologicalHealthFoundation(NHF)isa501(c)(3)publiccharity committed to educating and empowering parents to have healthy children free of chronic health disorders who realize their full neurologicalpotential.Providingresearch-basednutritionandlifestyleguidelinesinTheHealthyChildGuide,NHFaimstoreduceneurologicalillnessesinchildren.Learnmoreatwww.neurologicalhealth.org.

https://neurologicalhealth.org/donate/


https://neurologicalhealth.org/introduction-to-nhf/




Preface InmytwentyyearsasaPediatrician,Ihaveseenmanychanges inthehealthofourchildren.EarlyinmycareerasaPediatrician, my patient appointments were primarily for school physicals andcoldsandflus.Thesechildrenweregenerallyhealthyandrecoveredquicklyfromtheirillnesses.Butchildren’shealthstatushasdeclinedovertime.Now,Ihaveaspecialtyclinicfullofchildrenwithchronicneurologicalandphysicalhealthproblems.Thesechildrensufferthroughouttheirliveswithillnessessuchasautism,ADHD,asthma,allergies,andchronicpain.Manyparentsgrowing up had not seen children with these chronic health problems and neverexpectedtoparentachildwithone.

Becauseofthedeclininghealthofourchildren,Ibeganresearchingpreventionoftheseillnesses.Repeatedlytheresearchsteeredmetowardriskfactorsfromthemotherthatinfluencedthehealthof herchild.FromthereIbeganwritingandteachingwomenabouttheseriskfactorstotheirhealthbeforeconception.Ithasbeenwonderful to see healthy pregnancies and healthy children come fromthiseducation.Bytakingchargeoftheirownhealth,Ihaveseenwomenbecomeempoweredknowingthattheyaredoing theirbestforthehealthoftheirfuturechild.

The Healthy Child Guide is based on the research and the clinical experienceoftheNeurologicalHealthFoundationScientificAdvisory Board,includingmanyhighlyregardedmedicalphysicians,nutrition-ists,andresearchscientists.TheGuideisastep-by-stepplanyouandyourpartnercanfollowtoimprovethehealthofyourchild. Thekeyisinthetiming.Beforeconceptionistheperfecttimetoimproveyourhealth.Betterpreconceptionhealthhasbeenshown bymultipleresearchstudiestogreatlyimprovethehealthofachild.

Improving NutritionTheGuidefocusesonrecommendationsinseveralspecificareas.One of the recommendations focuses on nutrition which is the cornerstoneofhealthforallpeople.Allpeopleneedtohaveanaturalsourceofallthevitamins,minerals,andothernutrientstobehealthy.Ifyouaretryingtohaveahealthychild,youhavetofeedthischildhealthyfoodfromthebeginning.Manywomenarenothealthythemselvesandoftenhaveundiagnosednutritiondeficiencies.These may not cause overt health problems in an adult but can be devastatingtoagrowingchild.Manykeyorgansareformedearlyinpregnancybeforemostwomenknowtheyarepregnantsoawomanneedstohaveadequatestoresofalltheessentialnutrients.

Reducing Toxic ExposuresOurworldisfilledwithmanychemicalsinourfood,ourwater,andinproductsthatwecomeintocontactwitheveryday.Whileavoidingalltoxicexposuresmaybedifficult,therearemanystepsthatyoucantaketoavoidsomeofthemoretoxicchemicals.Educationis thekey.Knowingwhichchemicalstoavoidisalearningprocess.

HavingtherecommendationsinThe Healthy Child Guide as a resourcemakesthiseducationmucheasier.AllyouhavetodoisfollowTheGuide,avoidthedangerouschemicals,andfindhealthieralternativeswhicharebecomingincreasinglyavailable.

Personalized Medical Testing and TreatmentSinceallwomencomeintopregnancywithdifferenthealthissues,identifyingtheseissuesonanindividualbasisisimportant.Personalizedmedicaltestingisanotheroneoftherecommendationsin The Healthy Child Guide.Specializedtestingcanidentifyproblemstoaddressbeforepregnancy.Findingissuesbeforepregnancyhelpstoavoidproblemsduringpregnancyandwiththebabyafterbirth.

Reducing Stress and Appropriate ExerciseIdentifyingareasofstressisanothercomponentoftheGuide.Pregnancyisabiglifechangeandaphysicalstressonyourbody.Reducingstressandimprovingfitnessgoesalongwaytowardimprovingthehealthofyourpregnancy,whichnaturallyleadstoasaferdeliveryandahealthierchild.

Ultimatelyyourhealthasawomandeterminesthehealthofyourchild.The Healthy Child Guidetakesawaythefearanduncertaintyofhowtobestaccomplishthis.Youcanimproveyourhealthbyimprovingyournutrition,identifyingspecifichealthproblems,reducingyourstress,andreducingyourtoxicexposures.Iencourageallwomentoimprovetheirhealthbeforepregnancy.Amother’sfirstgiftisthegiftofhealthtoherchild.Allchildrendeservethispreciousgift.

Sincerely,

DebbyHamilton,MD,MSPH,Pediatrician Authorof“PreventingAutism&ADHD:ControllingRisk FactorsBefore,During&AfterPregnancy” NHFScientificAdvisoryBoard


“We now have 5.5+ million

children who have been

diagnosed with Attention

Deficit hyperactivity Disorder

(ADhD) in the u.S. That is

nearly one in ten school age

children with an ADhD

diagnosis—a million more

children than in 2003.”

— national Center for health

Statistics, CDC.gov

“ Food allergies among

children increased

approximately 50%

between 1997 and 2011.”

— CDC 2013 Study

“ Following the recommenda-

tions in The Healthy Child

Guide will optimize the

chances of your child being

healthy at birth and through-

out childhood so your

family and your child can

be well and healthy and

have an excellent life.”

— Child neurologist and Chief Scientist, Prof. Richard Frye, MD, Ph.D. NHF Scientific Advisory Board

How the first nine months shape the rest of your lifeThe new science of fetal origins

Time,August2010

Author:AnnieMurphyPaul Cover:MerrickMorton/Columbia


INTRODUCTION 9 Rates of Pregnancy Complications and Childhood Health Disorders in the U.S.

10 Preconception Overview

12 Pregnancy Overview

ARTICLES14 Diet/Nutrition •Checklist

•Recommendations

•BasicNutritionDuringPreconceptionforMen

•PreconceptionandPrenatal

Supplements

28 Reducing Toxic Exposures •Checklist

•ReducingToxicExposures

•MedicalRecommendations

38 Exercise •Checklist

•ExerciseDuringPreconception

•ExerciseDuringPregnancy

•ExercisePostpartum

48 Helpful Websites

49 Scientific Advisory Board (Authors)

Table of Contents

NHF invites collaborative efforts on behalf of physicians, foundations,

community organizations and the public so that we may raise

awareness regarding the actions prospective and current parents

can take to increase the likelihood of birthing healthier children free

of neurological conditions.


HEALTHFULNUTRITION

REDUCE TOXINS

CONTINUEEXERCISE


SUPPORTRESEARCH

The neurological health Foundation (nhF) is a 501(c)3 nonprofit, tax-exempt organization

designated by the internal Revenue Code.

Your tax-deductible donation to nhF will fund programs that educate and empower

parents to have healthier children free of chronic neurological illness.

DonateClick here:




8 | The Healthy Child Guide8 | The Healthy Child Guide

NHF has taken the position that the Environmental Protection Agency

(EPA) needs more well defined and stricter standards on how chemicals are evaluated

rather than “safe until proven otherwise.” Click here to read more.

/neuRologiCAlheAlTh

/nhFheAlThYChilD

FolloW nhF: CliCk To See ouR ChAnnel:

http://www.nytimes.com/2013/04/14/sunday-review/think-those-chemicals-have-been-tested.html

https://www.facebook.com/neurologicalhealth

https://twitter.com/NHFHealthyChild

https://www.youtube.com/playlist?list=PLXZ4gk-ekPS-T_z3Qc_tAhHGhNU6j0Wsd


RATeS oF PRegnAnCY ComPliCATionSInfertility (Women) | 6% Low Iron/Anemia | 20-40%*

Infertility (Men) | 6%* Caesarean Sections | 33%

Inability To Carry Baby To Term | 11% Still Births | 1%

Miscarriages | 15-20%* Low Birthweight | 8%

Gestational Diabetes | 9% Pre-Term Births | 11%

Preeclampsia | 2-8%* Post-Partum Depression | 13%*

RATeS oF ChilDhooD heAlTh DiSoRDeRSAutism | 1-2% Asthma | 9%

Birth Defect (heart, other) | 3% Childhood Obesity | 17%

ADHD | 11% Depression | 7%*

Learning Disabilities | 8% Bipolar | Rapidly rising diagnosis

SummARY PregnancycomplicationsandchildhoodhealthdisordersareverycommonintheU.S. The recommendations in The Healthy Child Guidewillhelpyoureducethoserisksandimprovethehealthanddevelopmentofyourchild.Learnmoreinthefollowingpages.

Data is from the U.S. Centers for Disease Control (CDC) www.cdc.gov except for those marked with an asterisk which are from research articles.

Pregnancy Complications and Health Disorders have increased in the U.S. Infertility

6%

Miscarriages15-20%

LowIron20-40%

ADHD11%

Asthma9%

numbeR oF ChilDRen iDenTiFieD

WiTh AuTiSm

As reported March 2014 by Center for Disease Control and Prevention


1) Improve Nutrition and Diet •Eatahealthy,balanceddietrichinvegetables,fruits,protein,

andessentialfats.Eatingorganicwillhelpreduceyourexposuretopesticidesandherbicides.

•Avoidjunkfoodandhighly-processedfood.

•ChoosefoodfreeofAspartameandMSGDerivatives(flavorenhancers) since both have no nutritional value and are consideredtobe“excitotoxins.”

•Preparemealsathome“fromscratch”asmuchaspossiblewithafocusonwhole,organicfoodingredients;utilize stain-lesssteel,iron,glassandceramiccookwareasmuch as possible.

•Avoidcannedfoodsandcanneddrinks(whichmaybe linedwithBPA,anendocrinedisrupter).

•Seekpersonalizedmedicalcareandconsultationwithaknowledgeabledietitianornutritionist.

2) Optimal Prenatal Supplements •Prenatalsupplementsvarygreatlyinquality(somecalcium

supplementshavetraceamountsoflead).Seeourrecommendationsandreviews(page24).

•Starttakingaprenatalsupplementatleast3monthsbeforeyoubecomepregnant,soyourbodyhasallthenutrientsyouneedforthecriticalfirstfewweeks.

PreconceptionoveRvieWMuchofyourbaby’sinitialbraingrowthanddevelopmentoccursinthefirst12weeksofpregnancy,soitisimportanttoprepareyourbodyforahealthypregnancy3-6monthsbeforeyouconceive.

7 tips before you conceive


•Takeprobioticsbeginningpreconceptioninordertoimprovegutbacteria.Seetherecommendations(includinganexplanationofhealthbenefitstobothmomand baby)(page26).

3) Reduce Toxic Exposures •Avoid: Alcohol,smokingandrecreationaldrugs.

•Drink Clean Water:Seeourrecommendationsonthebestchoices(page 18).

•Clean Air:Airoutyourhomeonceperweek.

•Toxin-Free Home:Reducesourcesoftoxicchemicals.

•Personal Care:Minimizeyourexposuretotoxicchemicalsincertaincosmetics andpersonalcareproducts.Tolearnmore,werecommendcheckingout: http://www.healthychild.org/when-looking-good-is-bad-for-baby/

4) Medical Care •Requestpersonalizedmedicaltestingwithyourphysician.Seeourlistofsuggested

tests(page36).

•Discussallmedicationswithyourphysicianforsafetyduringpregnancy.

•Limitover-the-countermedicationsanddiscussthemwithyourphysician.

•Continueregulardentalcleaningandexams,butminimizedentalprocedures.

5) Stress Reduction and Appropriate Exercise •Discussyourpregnancyplanswithyourpartner,family,andfriendsandbuildastrong

supportsystem.

•Ensurethatyouareinahealthyrelationshipwithoutviolence.

•Continueorstartlifestylebehaviorsthatdecreasestresssuchaswalking,yoga, meditation,orprayer.

•Exercise daily:Dailywalkingorotherexercisewillhelptodecreasestressandimprovefitness.Werecommendbuildingupto150minutes/weekofmoderate-intensityaerobicactivityANDmusclestrengtheningactivitiestwoormoredaysperweek,or75minutes ofhigh-intensityactivity.

•Regular sleep habits: Get at least eight hours per night if possible; avoid caffeine and sleepmedications,andinsteadrelyonaregularbedtimeroutine,dailyexercise,and acompletelydark,quietroom.

6) Wait 18 Months After Previous Births •Afterapreviousbirth,waitatleast18months

beforeconceiving.Thissignificantlyreduces theriskofpregnancycomplicationsincluding pre-termbirthandinfantmortality,because it allows your body time to recover and replenishitsnutritionalstores.

7) Wait Three Months After Oral Contraceptives •Waitthreemonthsafterstoppingoralcontraceptives

beforeconceiving.Thisallowstimeforhormone levelstonormalize,andtorestorehealthylevels ofBvitaminsandzincthataredepletedbyoral contraceptivesandarecriticaltoahealthyconceptionandpregnancy.

Clickhere:

WeareexcitedyouareusingThe Healthy Child Guide! Our team is inviting the general publictoparticipatebyjoiningtheNHFCommunity.MembersoftheNHFCommunitywillgainexclusiveaccesstofreematerialwhich will include the following:

•WebinarshostedbytheexpertswhoformtheNHFScientificAdvisoryBoardaswellasCMEtrainingfor healthcareprofessionals.

•UpdatedPDFGuidespublishedbyNHF’s ScientificAdvisoryBoard.

•Localsupportgroupsofparents who are partnering withNHF.

•Invitationstoprovidetesti-monies and share real life stories about The Healthy Child Guide.

•Periodicalertsregardingrecent video postings to theNHFYouTubeChannel.


http://www.healthychild.org/when-looking-good-is-bad-for-baby/

https://neurologicalhealth.org/nhf-community-sign-up/




InadditiontotherecommendationsaboveforPreconception,werecommendthefollowingforahealthypregnancyandhealthybaby.

1) Medical Care ATTEND All PRENATAl CARE vISITS

•Collectpersonalandfamilymedicalhistorydata.

•Discussriskvs.benefitsofprescribedmedications (e.g.,antidepressants,acnemedicationswithretinoic acid,Accutane®).

•Attendchildbirthclasses,considernaturalchildbirth.

•Recheckironstatusatthethirdtrimester—40%ofwomenbecome anemic during the third trimester due to large productionofbloodforthefetusandplacenta.

•Doacompleteironpanel(serumiron,IBC, %saturationandserumferritin).

2) Continue a Healthy Diet (see Nutrition Section) •Iflow-income,applyforWICorSNAP(federalnutrition

programsforlow-incomefamilies).

•Eatfrequentsmalltomoderatemealsthroughoutthe day,tostabilizeglucoselevelsofthefetus.Foodswith alowglycemicindex(lowsugar)arepreferred.

•Drinkplenty ofcleanwater. Waterhelps flushouttoxins. Also,lowfluidintake mayresultinlowamnioticfluid,whichreducesyourbaby’s abilitytomoveandthereforedecreasesmusclefunction.

•Consumeamoderateamountofsaltunlessyouhave highbloodpressure.Asyourpregnancyprogressesand bloodvolumeincreases,theneedforsaltincreases.Inadequatelevelscontributetotoxemia,highblood pressureandearlylaboranddelivery.

•Avoidconsumingheavymealsbeforebedtoavoid reflux-triggeredwaking.

•EatabalanceddiettofacilitateappropriateweightgainbasedonBMIatthestartofpregnancy. Anticipategainingapproximately25-35poundsduringthepregnancyifnormalweight.(About28-40poundsifunderweight,or20pounds ifyouarealittleoverweightbeforepregnancy).

•Eatorganicfoodsasmuchaspossible,toreduceexposuretotoxic,conventionalpesticidesandherbicides(cookmealsathomeandfromscratchasmuchasreasonablypossible).

PregnancyoveRvieW

7 tips after you conceive

SPeCiAl CASeS Gestational Diabetes Ifyouhadgestationaldiabetesinpreviouspregnancies,thefollowing may help:

•Aimtokeepyourcarbohydrateintakeunder60gramsperday.

•Filluponlowstarchvegetables,meats,eggs,nuts,andoils.

•Getanutritionevaluationforspecificdietand/orsupplementsand to determine the status of important nutrients in glucose control (zinc,chromium).Pregnancyincreasesthelossofchromium andglycemic(sugar-raising)dietsincreasethelossofzinc.


“ numerous scientific studies have confirmed a relationship between

exposure to organophosphate pesticides and synthetic herbicides

during pregnancy to lower birth weight as well as an increased

probability of ADhD. Therefore, the nhF Scientific Advisory board

recommends organic fruits and vegetables whenever possible.”

— Debby hamilton mD, mSPh, Pediatrician Author of “Preventing Autism & ADhD: Controlling Risk Factors before, During & After Pregnancy” nhF Scientific Advisory board

(Pregnancy Overview Recommendations, continued)

3) Continue to Reduce Toxic Exposures

•ContinuetoavoidalltoxinslistedinReducing Toxic Exposuresection(page28).

•Ultrasound:Althoughnotconclusive,thereisgrowingconcernaboutexcessiveuseofultra-soundsduringpregnancy,sinceitcancauseheatingoffetaltissue.Werecommendminimizingthenumberanddurationofultrasoundtesting.

4) Stress Reduction and Mood Improvement Startorcontinuetherecommendationsaboveinthe

Preconception Overview.

5) Appropriate Exercise Mosthealthywomenshouldparticipatein150minutes

ofmoderate-intensityphysicalactivityperweek(30minutesonmost,ifnotalldaysoftheweek).Ifyouhavenotpreviouslyexercised,youshouldslowlybuilduptothatlevel.Discussexercisewithyourphysician(page38).

6) Strive for 40 Weeks of Pregnancy DonotscheduleC-sectionspriorto40weeks

unlessmedicallynecessary.

7) Give Colostrum Colostrumistheinitialmilkproducedbymothers,

primarily during the first one to days days afterbirth,andapproximately25%of colostrum is composed of important immunoglobulins that regulate the infant’simmunesystem.

So,itisespeciallyimportant that the infant nurses from the mother for the first three days to develop a healthy immune system for the restoftheirlife.


The Call To Action and Need for Funding: nhF’s program, The Healthy Child Guide, will have an immediate and positive impact on thousands of families. Furthermore, our objective is to positively influence the births of over 1 million children through nhF’s programs and research.

DonateClick here:

“ A recent study performed by an miT senior research scientist, demonstrated there is a likely

correlation between glyphosate (Round-up Weed killer) and neurodevelopmental issues in

children. The reason why more research on glyphosate is needed is because this synthetic

chemical rids the human body of a host of ‘good bacteria’ and this has the potential to affect

the health of both pregnant mothers and children.”

— James Adams, Ph.D | Chair of the Scientific Advisory board | neurological health Foundation (nhF)



CONSUME:

___ Balanced Meals:50%vegetables,25%protein, 25%fruit/starch

___ Protein: 75gperdayduringfirsttrimester,90gperday during second and third trimesters

___ vegetables and Fruits: 7servingsperdayofawidevariety. 1serving=halfcup(4oz)ofmostvegetables/fruit, exceptforlettuce/leafygreenswhere1cup=1serving

___ Seafood:8-12ouncesperweekoflow-mercuryseafood (wild,notfarm-raised)

___ Clean Water: Tap water purified with a charcoal filter or uncontaminated spring water

___ Homemade Foods:Cookfromscratchwithwhole, organic food ingredients

___ High-Fiber Foods: 25gperdayoffiberreducesrisk of constipation

___ Organic Foods: Eat organic as much as possible to avoidharmfulconventionalpesticidesandherbicides. Throughlywashnon-organicfood.

AvOID:___ Alcohol

___ Fish with High Mercury(shark,swordfish)ormoderate mercury(tuna)

___ Avoid Aspartame and MSG Derivatives(flavorenhancers):Bothhavenonutritionalvalueandareconsideredbe“excitotoxins.”

___ Fish Skin

___ Raw or Undercooked Meat or Seafood

___ Fats in Non-Organic Meats

___ Charred/Blackened/Burned Food

___ Hydrogenated Fats, Partially Hydrogenated Fats, Transfats

___ Unpasteurized Foods

___ Soy/Tofu

___ Refined Sugars

___ Glycemic Foods:Refinedgrainsinbread,pasta,coldcereal,crackers,pretzels

___ Soda, Diet Soda

___ Excessive Caffeine:Morethan3cupsofcoffeeor5cupsoftea per day

___ Highly-Processed Foods

___ Deli Meats

___ Artificial Colors, Flavors, Sweeteners or Preservatives

___ Genetically Modified Foods (GMOs)

Chec

klis

t

Diet and Nutrition ReCommenDATionS DuRing

PReConCePTion AnD PRegnAnCY

We recommend you print this page, post it on your refrigerator, and check it against your diet regularly.

Watch “Best to Avoid GMO Foods” for more advice from

board Certified Pediatrician, Dr. Nancy O’Hara


“ over the last 25 years, the

modern food supply has become

exposed to more and more unsafe

chemicals. Currently, the FDA has

standards that allow more than

10,000 different additives in food

that simply were not present 50

years ago when children were

much healthier on average.

not only is this increased

exposure an outcome of new

chemicals in foods, but is also

due to how drinks and food items

are packaged. The health impact

of these additives can have on

a developing child remains

largely unknown; only some of

these permitted substances have

ever been scientifically studied

for safety.

We’ve become accustomed to

gmo food ingredients, dyes,

flavors, synthetic sweeteners,

and chemical preservatives

(which can kill good gut bacteria).

We need to avoid the following:

growth hormones, livestock

antibiotics, hormone disrupters

such as Atrazine (a weed killer),

bPA, perfluorochemicals, and

synthetic pesticides/herbicides.”

— nancy o’hara, mD Pediatrician

To learn more about gmos,

click here.


“ eat a healthy, balanced diet rich in vegetables, fruits,

protein, and essential fats. eating organic will help reduce

your exposure to pesticides and herbicides. Prepare

meals at home ‘from scratch’ as much as possible.”

— vicki kobliner, mS RDn, CD-n Author and Registered Dietitian nutritionist nhF Scientific Advisory board

https://neurologicalhealth.org/nancy-ohara/


http://www.nongmoproject.org/learn-more/



Thephrase,“Youarewhatyoueat”isnevermoreimportantthanjustbeforeandduringpregnancy. Atthisstageinyourlife,itisnotonlyyourhealththatisaffectedbyyourdietbutalsoyourbaby’s.Yourdietimpactsnotonlyhowyourchildgrowsanddevelopsduringpregnancy,butthelong-termhealthofyourchild.

ReCommenDATionS DuRing PReConCePTion AnD PRegnAnCY

Eat a rainbow everyday

Luckilyeatinganutritiousdietisnotdifficult.The Healthy Child Guidedescribeswhichfoods,inwhatamounts,arecriticaltoincludeinyourdiet.Equallyimportantinourworldoffastandprocessedfoodsarethosefoodstoavoid.

Readingingredientlabelstakesalittletimebutlearningspecificitemstoavoidwillquicklybecomesecondnature.Aftereducatingyourself,youwillrealizethatgoodnutritioncomesdowntoeating

whole,unprocessedorganic foods and avoiding any ingredient that you cannot identify easily as a true food.Theimprovementsin your health and the health of your child are well worth the time andefforttomakethesechanges.

(Nutrition Recommendations, continued)

Fetalgrowthanddevelopmentduringpregnancyisthemostimportantgrowthperiodinahumanlife.Nutrientsmovefromthemotherthroughtheplacentatothebaby.Ifyouasamotherdonotconsumeenoughhealthyfoods,thenyourbabyisnotreceivingenoughoftherightnutrients.Atthesametime,yourbabyisexposedtocertainchemicalsinthefoodandbeveragesyouconsume.Therefore,pregnancyisacriticaltimetopromotehealthyeating. Thefoodchoicesmadejustpriortopregnancyandduringpregnancycanimpactyourchild’slife-longgrowthanddevelopment.

What foods should i focus on eating during preconception and pregnancy?

Whenyouarepregnant,yourbodyrequiresahigheramountofnutrients.Ingeneral,werecommend a nutrient dense diet of healthy whole organic foods which includes a variety of proteins,vegetables,fruits,wholegrains,andessentialfats/oils.Tohelpguideyourdecisions astowhatisbestforyouandyourbaby,pleasebesuretoconsultwithyourhealthcareproviderand/oraregisteredorlicenseddietitian/nutritionisttohelpguideyourdecisionsas towhat’sbestforyouandyourbaby.

Our primary suggestion is to consume the following:

1) Balanced Meals Striveforabalancedmealwithhalfofyourplatecomprisedofvegetables,¼asprotein,and¼asfruitorstarches(wholefruit,healthyfats,wholegrainsorpotato). Atypicalmealmightbealeafygreenvegetablerichsaladwitholiveoildressing,abroiledpieceofchickenorfish,andsomefruitand/orasmallservingofpotatoes,quinoa,orrice.Homemadesoupsfilledwithvegetablesandchicken,beef,beansorotherprotein sourcesarealsoagreatchoice.

2) Protein Proteinsarethebuildingblocksforgrowthanddevelopment,andtheneedforproteinincreasessignificantlyduringthesecondandthirdtrimester.Goodsourcesofproteinincludeorganicpoultry,meats,eggs,beans,nuts,seeds,milkproducts,andlow-mercuryseafood(limitseafoodtotwotothreetimesperweek).

Thegoalforproteinintakeshouldbenolessthan75gramsperday,increasingtoward 90gramsinthesecondandthirdtrimesters.Proteinshouldbespreadoutovermeals andsnacks.Considerincludingsomeproteinateverymealandsnackinordertoprovidestableglucoselevelsandreducetheriskforgestationaldiabetes.

3) Organic vegetables/Fruits Eatatleast7servingsofvegetablesandfruitseachday,withtheemphasisonvegetables.Vegetablesandfruitsprovideimportantvitamins,minerals,andphytonutrients(thousandsofspecialchemicalsmadebyplantsthatmayhavenutritionalbenefit). Aservingisconsideredtobehalfacup(4oz.)forallfruitsandvegetablesexceptforlettuceandleafygreens,whichareacupperserving.Brightorange,deepred/purple,anddarkgreenvegetablesandfruitsshouldbeapartofyourdailydiet.“Eatarainboweveryday”canhelp remindyouoftheneedforavarieddiet,especiallywhenplanningforandduringpregnancy.

ExamplEs of protEin contEnt of food:

Chicken 3oz.= 28gofprotein

Steak3oz.=

26gof protein

Salmon—NorthAtlanticorfromAlaska (wildcaught,

not farm raised)

3oz.

Egg(1large) 6g

Pintobeans (1/2cup)

11g

Peanutbutter (1tbsp.)

7g

Milk (1cup,skim)

8g

Drinkandcookwithplentyofcleanwater.Werecommenda high end water filter as well as purchasing premium spring water(oftenrichinminerals)fromapuresource.

Youcanveryoftenfindalocaldistributor of premium artesian water who will deliver the water in5gallonglassjugs(alwaysleantowardglass).

This is well worth the investment beginning preconception andduringpregnancy.

Clickhere to see #1 best seller,“Simply Scratch:120 Wholesome HomemadeRecipesMadeEasy”

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4) Omega-3 and Omega-6 Fatty Acids Consumptionoffoodshighinomega-3andomega-6essentialfattyacidsisnecessaryforthebraindevelopmentofyourbaby.Foodshighinthesefattyacidsinclude:fish/seafood, nutsandseeds,andcertainfruitsandvegetables(e.g.,avocados).Yourbaby’sbrain,cognition,visionandimmunitydependuponomega-3andomega-6essentialfattyacids.

5) Seafood Carefullyselectedseafoodistheprimarysourceofomega-3fattyacids.The FDA strongly recommends that pregnant women consume 8-12 ounces per week (two to three servings per week) of a variety of low-mercury seafood for optimal fetal development. Surprisingly,onemajorstudyfoundthatfishoilsupplementsarenotanadequatereplacementforeatingseafood.

Researchshowsusthatchildrenborntomotherswhoeatfish(fromacleannaturalsource)richinomega-3fattyacidsandlowinmercuryduringpregnancyhavebetter cognition and behaviorthanchildrenborntomotherswhoskipfishaltogether.Yet,mercuryandtheomega-3fattyacidlevelsinfishandseafoodvarywidely,asdoesthequalityoffishdependingonitssource.

You should completely avoid the fish highest in mercury(shark,swordfish)because oneservingduringapregnancyisenoughtosignificantlyincreasetheriskofneurological damagetoyourfetus.Wealsorecommendavoidingfishwithmoderateamountsof mercury,includingtuna.

Eatonly“wild-caught”seafood,andavoid“farmed”because“farmed”fisharelowerinomega-3’s(duetobeingfedGMOcornorGMOsoyinsteadofalgae)and“farmed”fish areoftenexposedtoantibioticsandotherchemicals.WestronglyrecommendavoidingfishfromChina,Indonesia,andCentral/SouthAmericabecauseofunsafefarmingpracticesandchemicalexposures(e.g.,PCBs,dioxins).Donoteattheskinofthefishbecauseittends toaccumulatecertainchemicals,suchasPCB’sandotherchlorinatedhydrocarbons.

6) Clean Water Drinkplentyofcleanwater.Thebestsourcesareusuallypurifieddrinkingwater,purifiedwithahigh-qualityfilterathomeornaturalspringwaterfromanuncontaminatedsource.

Storepuredrinkingwateringlass,stainlesssteelorceramic.Youcanflavorthewaterwithsmallamountsoforganicfruit(lemon,berries,etc.)forvariety.Avoidmostbottledwaterinplasticcontainersbecauseitisoftennobetterthantapwater(thechemicalsinplasticoftenbleedintowaterwhenleftinthesun);thesourceisoftenunknown.

7) Homemade Foods Processedfoods(pre-preparedsoups,dinners,etc.)oftencontainhighamountsofsugar,

salt,artificialcolors,flavors(AspartameandMSGderivatives),andpreservatives.Check ingredientlabels,andcookmealsathomewheneverpossible.Cookingmealsfromscratch isoftenmorenutritiousandyouknowwhattheactualingredientsare(whichisnotalwaysthecase).

What foods should i focus on eating during preconception and pregnancy?

Did you know you can have some of the best wild caught Alaskan seafood shipped directly to your house?

We recommend eating the fish that are lowest in mercury.

somE of thE most common arE:

WildSalmon

AtlanticMackerel

Sardines

Mussels

RainbowTrout

Forafurtherexplanation, we recommend reviewing EWG’sGuidetoSeafood.

http://www.ewg.org/research/ewgs-good-seafood-guide/executive-summary


Drink and cook with pure water (either filtered or from a pure, natural source).

(“What foods should I focus on eating during preconception and pregnancy?” continued)

8) High-Fiber Foods High-fiberdiets(25gperday)helpreduceriskofconstipation,acommon problemduringpregnancy(goodsourceincludesbeans,nuts,seeds, vegetables,fruits,wholegrains).

9) Organic Foods Eatorganicfoodsasmuchaspossible.Itisidealtoconsumeorganicfoodsto limitexposuretoharmfulpesticides,toxins,andadditives.Thisincludesorganic chicken(conventionalchickenisfedarsenictoreduceinfectionsandachieveapink-coloredmeat)andbeef(grass-fed/pasture-fedisbetterthancorn-fed),aswellasbeans,nuts,seeds,fruits,vegetables,andgrains.Organicfoodcanbesomewhat moreexpensive,butisespeciallyimportantduringpreconceptionandpregnancy. Costscanbereducedbycookingyourownfoodfromscratchinsteadofpurchasingprocessedfoods/meals.

Ifyoucannotaffordorganicfood,trynottopurchasefoodsthataremorelikelytohavehigherpesticideresidues—seethe“CleanFifteen” and “DirtyDozen” lists of fruits andvegetables.

Peelfruitsandvegetablestoremovepesticidesontheoutersurface.Ifyoucannotaffordorganicmeats,purchaseleanmeatstoavoidtoxinsthatconcentrateinfat.

Besuretowashallfruitandvegetables,eveniforganic.Thisincludesfruitsand vegetablesthatyoupeel,becausetoxinscanruboffontoyourhands.Repeated soakingincleanwarmwaterwithsmallamountsofnaturalvinegarandbaking sodahelpsremovemostpesticides.

WhatfoodsshouldIavoideating during my pregnancy?

Understanding what foods to avoid during pregnancy can help you make the healthiest choices for you and your baby.

1) Alcohol Therearenoknownsafeamountsofalcoholconsumptionduringpregnancy.Itisrecommended that women avoid alcohol completely when trying to conceive and throughoutpregnancyandnursing.

2) Fish High In Mercury Donoteatanyshark,swordfish,kingmackerel,ortilefish—asingleservinghasenoughmercurytoincreaseriskofneurologicaldamagetoinfants,accordingto theFDA.Wealsorecommendavoidingfishwithmoderatelevelsof The Healthy Child Guide | 19

mercurysuchastuna,becauseeatingalotoffishwithmoderate levels of mercury can result in a significant body burdenofmercury.Mercuryisatoxicmetalthatcandamageyourbaby’sbrain,lungs,kidneys,andpotentially,hearingandvision.ApproximatelyoneinsixwomenintheU.S.havehigh enough levels of mercury in their bodies to increase the riskofneurologicaldamagetotheirinfant,primarilyduetoconsumptionoffishwithmoderateorhighlevelsofmercury.

•Fishhighestinmercuryareshark,swordfish,kingmackerel,andtilefish

•Fishmoderatelyhighinmercury(alsoavoid):tuna,orangeroughy,mackerel,grouper,bluefish,sablefish

•Fishskin: Fishskinishighintoxins,soavoideatingit.

3) Raw Or Undercooked Meat Or Seafood Maycontaindangerousbacteriaorparasites.

4) Fats In Non-Organic Meats Manytoxicchemicalsareconcentratedinfats.Mostconven-tional meats contain synthetic hormones as well as trace amountsofantibiotics.

5) Charred/Blackened/Burnt Food Thecharred(burnt)portionsofovercookedfood(e.g.char-grilledmeats)containhighlevelsofpolyaromatichydrocarbons,manyofwhichcausebirthdefects,mutations,andcancer.

6) Hydrogenated Fats, Partially Hydrogenated Fats, Transfats Theseareunhealthyfatsthatshouldbeavoided.

7) Unpasteurized Foods Foodsthatareunpasteurized(softcheesessuchasbrieor rawmilk)arenotsafetoeatduringpregnancyandcould causeharmtoyourbaby.

8) Soy/Tofu Werecommendreducing/avoidingsoyproducts,including tofu,duringpregnancy.First,roughly80%ofsoyproducts areGMO(geneticallymodified),andthereisconcernby somescientistsandnutritionistsabouttheirsafety.Second,soy contains high amounts of genistein which is an endocrine disruptor(altershormonelevels).Althoughmoreresearchisneeded,westillrecommendreducing/avoidingsoyproductsandtofuduringpregnancy.

Forvegetarians,eatonly moderate amounts of organictofu,andrelyon otherproteinsourcessuchaslegumes/beans,nuts,seeds,eggs,milkproductsandorganicproteinpowders(e.g.whey,peaprotein)instead.

9) Refined Sugars Avoidrefinedsugarssuchassugar(sucrose),high-fructose cornsyrup(HFCS)aswellasfructose,cakes,candies,andsweetsbecausetheyprovideemptycalorieswithoutnutrients.HFCShasbeenfoundtobeevenmoredamagingthansugar.BecausesomeagaveincludesHFCS,wedonotrecommend itasasubstitute.Instead,usesmallamountsofnaturaljuice toflavorwaterortea.Intake of all refined sugars increases the loss of zinc and chromium which are critical to insulin structure and function. This is one of the ways that refined sugars cause glucose control problems which can lead to gestational diabetes.

10) Glycemic Foods Likerefinedsugars,glycemicfoodsdepleteimportantnutrientsandincreasetheriskforgestationaldiabetesinthemotherandriskfordiabetesinthechild.These“sugarraising”foods includerefinedgrains(breads,pastas,coldcereals,crackers,pretzels,bagels),juices,sweets,sodas,andalcohol.Theyoftenraiseglucoseassignificantlyasrefinedsugars.Refinedgrainswithoutthefiberareextremelyglycemic.Similarly,orange juiceishighlyglycemic,buteatingawholeorangeisnot.

11) Junk Food (cookies, chips, candy, desserts) These foods provide empty calories without nutrients and shouldbeavoided.SeeGlycemic Foodsabove.

12) Over-Consumption of Soda Onestudyof3,628womeninDenmarkfoundthatconsumptionof three sodas per day decreases the chance of conception by 50%.Regularsodashavehighlevelsofsugarand/orhighfruc-tose corn syrup which can result in a rapid rise and fall of blood sugar(glucose).Theyincreasetheriskfordiabetes,weightgain,cardiovasculardiseaseandhightriglycerides.Thereare healthieralternativestoconventionalsodapop.


WhatfoodsshouldIavoideating during my pregnancy?


13) Diet Soda Onemajorstudyof59,000Danishwomenfoundthatconsumingonedietsoda/day(containingAspartame) increasedtheriskofpretermdeliveryby38%,andconsuming fourservingsperdayincreasedtheriskby78%.Theycanalsoincreasetheriskfordiabetesandweightgain.Thus,werecommendavoidingdietsodalongterm,butespeciallyduringpregnancy,becausepretermbirthisoneofthemajorpregnancycomplications and can lead to life-long developmental problemsandinfantmortality.

14) Excessive Caffeine Limitedcaffeineissafeformostwomen,butavoidhighlevelsofcaffeine(morethan300mg,ormorethan3cupsofcoffeeor5cupsofteaperday).Somewomenmayhavelittleornotoleranceforcaffeineduringpregnancy(sleepdisturbances,tremors,anxiety,and/orhighbloodpressure).

15) Highly Processed Food Consumewholefoods(wholegrains,vegetables,fruits, nuts,seeds,beans, eggs,meatsand milkproductsetc., iftolerated).

16) Processed/Preserved Meats Manyprocessed delimeats(salami,bacon,hotdogs, etc.)containhighconcentrations of nitrate,whichisasuspectedcarcinogenandcancausemethemoglobinemiainbabies(bluebabysyndrome).

17) Artificial Colors/Flavors/Sweeteners/Preservatives Chemicaladditivesinfoodshavenotbeenwelltestedforpregnancy,butforpreschoolchildren,additiveshavebeenshowntobeacauseofdisruptionsinbehavior,learning, andemotions.

Infact,theAmericanAcademyofPediatricsacknowledgedthisandstated:“Apreservative-free,coloring-freedietisareasonableintervention.Theoverallfindingsareclear…weasskepticswholongdoubtedtheparentalclaimsofeffectsofvariousfoodsonbehavioradmit,wemighthavebeenwrong.”

So,werecommendavoidingartificialcolors,flavors,sweetenersandpreservatives,includingbutnotlimitedtoMSG,saccharin(sugartwin,Sweet’NLow®),aspartame(Equal®,NutraSweet®),andsucralose(Splenda®).

Instead,itisrecommendedthatpregnantwomenconsumeorganic,natural,homemadefoodswithminimalprocessing.Considerusingorganicjuicetoflavoritemsinsteadofsugarsandartificialsweeteners.

18) Genetically Modified Foods (GMO) ThesafetyofGMOfoodsisunclear,withsomeindependentresearchsuggestingtheymaybeunsafe.

ManyEuropeancountrieshavealreadybannedthem.WerecommendavoidingGMO’sonaprecautionaryprinciple. Someissuesareshownbelow:

•90%ofcorn,soybeans,andcanolaoilgrownintheU.S. areGMO.Foodslabeled“organic”arealsoGMO-free,soassumethatmostnon-organiccorn,soybeans,andcanola oilareGMO.

•MostGMOplantsaredesignedtobemoreresistanttopesticides,sohigherlevelsofpesticidesareoftenappliedtothem(resultingin“superweeds”thatareresistanttoherbicidesaltogether).

•SomeGMOcornisdesignedtoproduceapesticidecalledBt-toxin,whichcanhaveanegativeeffectonhumans.

•GMOcornisdesignedtohavehighersugarcontent.

“one major study…found that consuming one diet soda per day (containing Aspartame) increased the risk of

preterm delivery by 38%, and consuming four servings per day

increased the risk by 78%.”

(“What foods should I avoid eating during my pregnancy?” continued)


“…men are encouraged to follow similar recommendations as women in order to increase the quality of their sperm…”



Eating a healthy diet will also encourage the mother to follow a healthydiet.Eatingahealthydiettogetherwillmakethistransitioneasierforthebothofyou.Nutritionalsupplementsareimportanttospermhealthandsuccessfulconception.

The following can interfere with male fertility: •Beingage35andolder

•Toxicmetalexposureandaccumulation(lead,mercury,cadmium,excessivecopper).

•Harmfulchemicalexposures(organochlorinepesticides,BisphenolA,thalates,dioxins,endocrinedisrupters)

•Tobaccosmoking

•Alcoholconsumption

•UseofrecreationaldrugsincludingPCP,marijuana, cocaine,heroin,amphetamines,andsteroids

•Soyconsumption(decreasesspermcount)

•Overheatinginthegonadarea(holdingyourlaptop on your lap)

Our major dietary recommendations for men are to consume the following: •Abalancedorganicdietwithhalfofyourplatecomprisedof

vegetables,¼asprotein,and¼asfruits,healthyfatsand/orstarch(wholegrainsorpotato).

•Awidevarietyofproteinsources,vegetables,andfruits

•Low-mercuryseafoodonetotwotimesperweek(page20).

•Healthyoilsandfats

•Purifiedwater

•Abalancedvitamin/mineralsupplementformenthat contains at least:

somE of thE most common arE:

100%oftheDaily Value for Vitamins

50-100%oftheDailyValue forOtherMinerals

200mgofCalcium 100mgofMagnesium

bASiC nuTRiTion DuRing PReConCePTion FoR men

Duringpreconception,menareencouragedtofollowsimilarrecommendationsas womeninordertoincreasethequalityoftheirsperm(improvemotilityandreducerisk ofDNAdamage)toimprovethechanceofconceptionandthechancesforahealthy child.Thisisevenmoreimportantinmenwhoare40yearsorolder.


“Momsanddadswhocarefullyconsumethe right seafood from a pure natural source increase the odds of having a healthychild.”

— Stuart Freedenfeld, m.D. nhF Scientific Advisory board


Muchofyourbaby’sinitialbraingrowthanddevelopmentoccursinthefirst12weeksofpregnancy(4-6weeksbeforemanywomenknowthattheyarepregnant).Ifyouhavetheabilitytoplanyourpregnancy,it’simportanttobegintakingprenatalsupplements onetosixmonthspriortoconception.Ifyouweren’tabletostart aprenatalsupplementbeforeyourpregnancy,starttakingapre-natalsupplementassoonasyoufindoutthatyou’repregnant. Thesooneryoubegin,thebetterthenutritionyourbabyreceives.

Duringpregnancyandlactationthereisasubstantialincreasefornutrientdemandonyourbody.Beforepregnancy,prenatalvitamins and minerals help build your stores of nutrients to support conceptionandpregnancy.Duringpregnancythesesupplementshelpthepropergrowthanddevelopmentofyourbaby.

Vitamin/mineralsupplementsarethemostcommonlyrecommendedprenatalsupplements,butothersupplementsincludingessentialomega-3fattyacidsandprobioticsarealsoimportant.

vitamins/Minerals

What is a vitamin or mineral?

Vitamins and minerals are nutrients in healthy foods proven by manyresearchstudiestobeessentialforhumanhealth.Thelack

ofthesenutrientsmaycausediseaseorevendeath.Yourbody doesnotproducethesenutrients,soyouneedtoconsumethemfromfoodorsupplements.Itisespeciallyimportantthatpregnantwomen consume sufficient nutrients to prevent birth defects and improvetheirbaby’sgrowthanddevelopment.Folateandironaretwovitamins/mineralswidelyknowntobeimportantforahealthypregnancy.Yet,therearemanyessentialvitaminsandmineralsthat are important to optimize your chances of having a healthy pregnancyandahealthybaby.

Are all prenatal vitamin supplements the same?

No.Most“prenatal”supplementsdonotcontainallessentialvitaminsandmineralsyourbodyneeds,andthelevelofvitaminsandmineralsareoftentoolow.Prenatalsupplementsgenerallycontainfolicacid,mostvitamins,andsomeminerals,butthereisnostandard.Onecapsuleortabletcannotincludealloftherecommendednutrientsforpregnancy.Calcium,magnesium,and choline are macronutrients that are needed in large amounts andrequiretwotofourcapsules,somanymanufacturersincludeonlysmallamountsofthoseimportantnutrients.AnyprenatalsupplementthatisonecapsuleortabletwillNOTcontainasignificantamountofcalcium,magnesium,orcholine.

PReConCePTion AnD PRenATAl SuPPlemenTS

Taking the right prenatal supplements

beginning preconception is paramount.

Dr. James Adams, ChairoftheNHFScientificAdvisoryBoard,discusseshispersonalmotivation for decreasing the incidenceofautism,ADHD and neurological conditions inchildren.

“Wearenowatthestateofscientificknowledgewherewecanreducetheriskofpretermbirths,miscarriage,developmental and neurological conditionsinchildren.TheNeurologicalHealthFoundationempowersparentstomakelifestyle changes that increase theoddsofhavingahealthy,happychild.”

What supplements do you recommend?

Werecommendthefollowinggenerallevelsofvitamins/minerals.Somepeoplemayneed moreorless,dependingontheirdietandhealth,sodiscusswithyourphysicianand/or dietitian/nutritionist.On the NHF website, www.neurologicalhealth.org we provide a comparison of several leading brands and our ratings of them.

Vitamin or minEral

nhf rEcommEndation commEnt

VitaminA 8000IU Mostlyasmixedcarotenoids

VitaminC 100mg

VitaminD3 3000IUToolowinmostsupplements,andespeciallyimpor-tantforwomenwhodon’tgetonetotwohoursof

sunlightexposureeachday

Vitamin E 50IU WerecommendVitaminEasmixed tocopherols,notonlyalpha-tocopherol

VitaminK 100mcg

Thiamin 15mg

Riboflavin 15mg

Niacin 50mg

VitaminB6 15mg

Folate 1000mcg

Westronglyrecommendfolinicor methyltetrahdyrofolateinsteadoffolicacid,which

is an artificial form of folate not found in nature and which some people cannot easily convert to

the active form

VitaminB12 250mcg Preferablymethylcobalamin

Biotin 300mcg

PantothenicAcid 50mg

Calcium 250mg Somepeopleneedmoreiftheydonotconsume milkproductsoradietrichinvegetables

Iron 30mg Moremaybeneededduringthethird trimester depending on testing

Iodine 150mcg

Magnesium 250mg

Zinc 20mg

Selenium 50mcg

Copper 1mg

Manganese 1mg

Chromium 150mcg

Molybdenum 40mcg

Potassium 100mg

Choline 250mg

Cholineisnotyetincludedinmostprenatalvitamins,but new research shows it is essential for

neurological development and it is now recommend-edbytheU.S.NationalAcademyofSciences

Inositol

Watch “We Can Greatly Reduce the Risk of Autism”


https://neurologicalhealth.org/james-adams/




What tests should i do during my pregnancy to check if i

need extra vitamins/minerals?

ManywomenaredeficientinironandVitaminDwithoutknowingit,sowestronglyrecommendmeasuringtheselevelsandtakingsupplementstocorrectanydeficienciesifneeded.Iron should be tested at preconception and retested during the third trimester, as 40% of women develop iron deficiency during that time, due to making many new red blood cells for their baby.

•VitaminDshouldbetestedbeforepregnancy(testfor 25hydroxyVitaminD3),andretestedafterstartingsupplementsifitwaslow.

•Homocysteinecanbemeasuredtotestforneeded extrafolateand/orVitaminB12.

•Youcandiscusswithyourdoctoriftestsforother nutrientsareneededinyourcase.

Discuss with your physician, nutritionist, or dieticianIfyouaretakingprescriptionmedications,askyourdoctoriftheyaffectyournutritionalneeds(somemedicationsdepletecertainvitaminsorminerals).

Omega-3 Fatty AcidsTheomega-3fattyacids—EPAandDHA—aresignificantly beneficialtoconception,fertilizationandfetaldevelopment. Thesefattyacidsarecriticaltobrainstructureandfunction, vision,cognition,immunity,hormonemetabolism,andskinhealth.Seafoodistheprimaryfoodsourceforomega3fattyacids,but theyarealsopresentinnutsandseeds,especiallyflaxseed.

Werecommendtwotothreeservingsoflow-mercuryseafoodperweekinsteadofsupplements.Seafoodappearstobethebestsourceofomega-3fattyacids,butifyoucannottolerateseafood,thenafishoilsupplementdailywith1000mgofomega3’s,producedusingsolvent-freemoleculardistillationandcontaininganantioxidantshouldprovidesomebenefit.Peoplewhoeathydrogenatedoils/trans fattyacidsorhavedeficienciesinmagnesiumand/orVitaminB6 mayneedmoreomega-3fattyacids.

ProbioticsWerecommend10to20billionCFU(ColonyFormingUnits)ofamixtureofstrainsespeciallyincludingBifidusinfantisandotherBifidobacteriumspecies.Probioticsviafermentedfoodsandsupplementsprovidebeneficialbacteriawhichhelpwithdigestion.These“goodbacteria”improvesystemicimmunity,fooddigestionandnutrientabsorptioninthemother.Takingprobioticsduring pregnancyhasbeendemonstratedtoreducetheriskofgestationaldiabetesandpre-eclampsia.

Somestudieshaveshownthatprobioticshavethepotentialtopreventinfantasthma,allergy,eczema,digestiveinfectionsandillnessesintheinfant.TheadditionofprobioticsisparticularlyimportantininfantsbornbyCaesareansection,sincetheyarenotexposedtothemother’sprotectiveflora(microbiome)duringanormalbirth.

At 12 weeks, 90% of a child’s gut bacteria are Bifidus infantis, but if a child is delivered by C-section then they are often lacking in this crucial bacteria. So,weespeciallyrecommendgivingaprobioticwithB.Infantalistoinfants,especiallythosebornbyC-section.

Thepotentialforimprovementissignificantwhentakingprobioticsand/orconsumingfermentedfoodsinordertooptimizethedigestivegutbacteria.


nhF recommends that women take probiotics beginning preconception.

Watch “The Invistible Universe of The Human Microbiome”

TheNHFScientificAdvisoryBoardrecommendsinThe Healthy Child Guidethatbeginningpreconceptionwomentakeprobioticstorestorehealthygutbacteria.Thishasbeenshowntohaveahealthyinfluence onboththemotherandthebaby.

Tolearnmore,watchthisvideoandpaycarefulattentionwhenthevideoreaches45secondsaswellas3minutesand30seconds.

CliCk To See nhF viDeoS:

“ Did you know that a mom can take steps to

improve her gut biome (‘healthy bacteria’) before

and during pregnancy as well to pass this health

benefit along to her child?”

— John green, m.D. nhF Scientific Advisory board

https://neurologicalhealth.org/probiotics/

https://neurologicalhealth.org/probiotics/


GENERAl TOxINS

___Avoidalcohol,smokingandrecreationaldrugs.

___ Avoid Toxic Chemicals: Pesticideswithinoroutsidethe home;certainpaints,stainsandvarnishes(selectVOC when possible); gasoline and similar crude oil products

___ Avoid New Plastics: Emit chemicals that are hazardous includingnewflooring,cushions,showercurtains,Stryofoam(coffeecups,takeoutcontainers,etc.)

___Avoidasbestos,stainguardsandotherchemicalexposures.

HOME AND HOME ClEANING

___ Clean Air:AiroutyourhomeonceaweekforatleastseveralhoursanduseaHEPAfilter.Houseplantscanhelppurifyair aswell.

___ Cleaning Products:ChecktheEWGwebsite(www.ewg.org) forsafesuggestions,includingdo-it-yourselfrecipesthatare lessexpensive.

___ Dust:DustandvacuumregularlywithaHEPAfilterinyourvacuumcleaner.

___ lighting:Avoidcompactfluorescentlight(CFL)bulbsbecauseiftheybreaktheymayreleasemercuryintothehome.

___ Electronics: Limitexposuretoelectromagneticfield(EMF)includingWi-Fidevicessuchascellphonesandlaptops.

PERSONAl CARE

___ Natural, Organic or Toxin-Free Cosmetics:ThisIncludessunscreen,hairandnailproducts,antiperspirants,drycleaningandfragrances.

___Avoidanti-bacterialsoapsandhandsanitizers.

NUTRITION AND FOOD PREPARATIONS

___ Water:Drinkwaterpurifiedwithahigh-endfilterorfromuncontaminatedspringwater(almostallcitieshaveadistributorofqualityspringwaterbrands)andmostcanbepurchasedin5-gallonglassjugswhichismoreeconomical intermsofcost.

___ Plastics: Avoidmicrowaving/heatingfoodinplastic.

___ Cookware:AvoidTeflon®andothernon-stickcoatingsandaluminum.Somegoodalternativestousearestainlesssteel, castiron,glass,ceramic,porcelain,orenamel.

___ Canned Food: Avoidorreducetheuseofcannedfoodsand buyorganicfreshorfrozeninstead.

___ Food Storage:Storefoodanddrinksinglassorceramiccontainerswithairtightlidsinsteadofplasticcontainers,baggiesorplasticwrap.

___ Pesticides: Eat organic food to avoid consuming synthetic pesticidesandherbicides.Ifeatingconventional(non-organic)produce,washandpeeltheskinsfirst.

PET CARE

___ Flea Collars/Shampoos:Useonlynaturalproducts.

___ Pet Stool:Avoidcontactwithcatlitterboxordog’sstool.

We recommend you print this page, post it on your refrigerator, and check it against your household toxins regularly.

Chec

klis

t

Toxins ReDuCing ToxiC exPoSuReS (Seepage30 for further details)


enDoCRine (hoRmone) DiSRuPToRS 1Wheneverpossible,storeallfoodanddrinksin

glasscontainersforbothpantryandfridge.

2Ifusingamicrowave,onlyheatfoodsorliquids in a microwave-safe glass or ceramic container (avoidingplastic,regardlessofwhatthe packagerecommends).

3Avoidnon-stickcookware(seepriorpagefora listofalternatives).

4Whenusingadishwasher,usephosphate-free and/orfragrant-freedetergents.

5Forhandwashingandgeneralhouseholdcleaning,avoid anti-bacterials.Instead,useeco-friendlyproductsandconsider non-toxicingredientssuchascastilesoap,lemonandvinegarorbasicsoapandwater.

6Choosemeatsthatarefresh,organicgrass-fedanimalswithoutantibioticsorgrowthhormones.Keepinmind,conventionally-raised(non-organic)animalsstoretoxinsin theirfat,whichthengetspassedontohumanswhenconsumed.

7Allorganicfoodhasamuchgreaterpossibilityofbeingfreeofhormone-disrupting chemicalsthanfoodsusingconventionalpesticidesandherbicides.

8Avoidcannedfoodsandcanneddrinks(whichmaybelinedwithBPA,anendocrine orhormonedisruptor).


use steel, cast iron, glass or ceramic

cookware

8 ways to avoid

endocrine (hormone) disruptors.

“ The human endocrine system is composed of glands and hormones that directly influenceseverymajororganin the body including but not limitedtosexualdevelopment/ characteristics,growthandbehavior.Hormonesarenaturally produced by the human body in minuscule amounts(partsperbillion)andtransmit messages instructing a vast array of cells on what todoandwhentodoit.

Endocrinedisruptors(a.k.a.hormone disruptors) are modern-day,syntheticchemicals that have been manufactured because oftheiruniquepropertiesforuse in common consumer products such as personal careproducts,herbicides,pesticides,plastics,flameretardants,andhouseholdcleaners. Exposuretohormonedisrupting chemicals during fetal development has the potential to produce chronic health disorders in children such as neurodegenerative and neurodevelopmental diseases,cancer,immunedisorders as well as other unintendedconsequences.”

— Prof. Richard Frye, mD, Ph.D. Child neurologist and Chief Scientist nhF Scientific Advisory board


Onemajorstudyfoundover287toxicchemicalsinnewbornumbilicalcordblood, includingcarcinogens,neurotoxins,anddevelopmentaltoxins,allofwhichareharmfultoababy’sgrowthanddevelopment.Therearemanystudiesthatshowthatexposurestotoxicchemicalsduringpregnancycanbeveryharmfultoadevelopingfetus.

Toxins


in her pediatric practice, Dr. Debby hamilton is asked

almost daily about toxins in our food and environment.

understanding which toxins disrupt our cellular function,

immune system, hormone systems and neurotrans-

mitters can be complicated. The Healthy Child Guide

helps parents find up to date scientific information on

toxins in our food and environment. learn more at

www.neurologicalhealth.org.

Watch “Toxins in Our Envirornment”

https://neurologicalhealth.org/debby-hamilton/

https://neurologicalhealth.org/debby-hamilton/


ReDuCing ToxiC exPoSuReSYourfetusisexposedtoallofthetoxinsinyourfood,water,air,andpersonalcareproducts,andfetusesaregenerallymuchmorevulnerablethanadultsbecausetheirbodyisrapidlydeveloping.Whileavoidingalltoxicexposuresmaybedifficult,therearemanystepsthatyoucantaketoreduceyourexposureandprotect yourbaby.Belowareourrecommendationsforyou.

Common Toxins to Avoid: •Alcohol

•Smoking

•Recreationaldrugs

•Toxicchemicals

•Gasolineandsimilarcrudeoilproducts.Typicalexposuresoccurduringvehiclerefueling.Havesomeoneelsefillyourgastankormoveawaywhileitisbeingfilled.Gasolineandsimilaroilproductsincludemanytoxicandcarcinogenicchemicals.Forexample,10-20%ofgasolineisbenzene,whichevaporateseasilyandisaknowncarcinogenthatalsocausesanemiaanddecreasedbloodplatelets.

CHECk HOUSEHOlD FOR THESE:

Water Quality •Comparetheapproximatequalityofyourlocalwatervs

national averages by entering your zip code at the upper-right corner of http://www.ewg.org/tap-water/home.Maximum

allowablecontaminantslevelsindrinkingwatercouldbe found by downloadingthisEPAPDF.

NOTE: By law, water utilities are required to provide reports to consumers. However,

this often equates to only one sample being analyzed every three months,

which may not reflect the daily variations in water quality.

•Inmostcases,usetapwaterpurified with an activated carbon filter(eitheronthetaporwithapitcherfilter).Avoidreverseosmosis since it removes roughly

98%ofessentialminerals (calcium,magnesium,etc).

Anactivatedcarbonfilter can remove most of the organic

contaminantsfoundintapwater,intapwater,whilepermittingessentialminerals

(calcium,magnesium,etc.)topassthrough.

NOTE: Remember to replace filters regularly; as once they are filled they become inactive.Naturalspringwaterfromanuncontaminatedsourcemayalsobesafe.Askyourlocalcitywatercompanytotest asample.

•Avoidbottledwaterinplasticbottles,sincetheywillslowlyreleasechemicalsintothewater(evenBPA-freeplasticsreleasesomeharmfulchemicals).

•Storewateringlassorstainlesssteel.

•Consideraddinganactivatedcarbonshowerfilterorminimizeprolonged showers to reduce inhalation of water disinfection by-productsreleasedduringhotshowers.

Clean Air Freshairisimportant.Airout your home at least one time per week.Indoorairqualityisgenerally muchworsethanoutside.Usea HEPAfiltertoremoveparticulates. Minimizeexposuretopolluted outsideair.Informationaboutthepermittedaircontaminantlevelscan be found at http://www3.epa.gov/ttn/naaqs/criteria.html.

Houseplants ANASA-sponsoredstudyfoundthatmosthouseplantsareeffectiveatremovingharmfulchemicalssuchastrichloroethylene,benzene,andformaldehydefromtheair.

Cleaning Products ChecktheEWGwebsite(www.ewg.org)forsafesuggestions,includingdo-it-yourselfrecipesthatarelessexpensive.

Dust Keepdustlevelstoaminimumbycleaningweekly,preferablywithawetmopandaHEPA-filtervacuumcleaner.Manytoxins,suchasflame-retardantsandpesticideresidues,accumulateindust.Regularvacuumsoftenblowsomeofthedustbackintotheairwhereitmaybeinhaled.

Pesticides in Home or Outside Useonlynaturalproducts.Ifyouareleasing,doNOTallowyourlandlordtoexterminateindoors.Manypesticidecompaniesclaimthatpesticidesareplant-based,butmostareactuallysynthetically-derivedandhavebeenassociatedwithadversehealtheffects.

•Forpersonaluse,seeEWGreportonbugrepellentsat http://www.ewg.org/research/ewgs-guide-bug-repellents

http://water.epa.gov/drink/contaminants/upload/mcl-2.pdf


Paint/Stain/varnish •Pre-1978paintcontainslead,sodonotscrapeorsand(leaddustisverydangerous).

•Ifpainting,usepaintwithlowVOC(volatileorganiccompounds)andlimitexposure(havesomeoneelsepaint,airoutthehouse,stayawayuntilpaintodorisgone).

•AvoidbrilliantlycoloredorfluorescentpaintsbecausetheyoftencontainPCBs—chooselow-pigmentedpaintsorpaintsderivedfromnaturalminerals.

New Plastics Newplasticsemitchemicalsthatarehazardous,includingnewcarpet,plastic/vinylflooring,glueforcarpet/flooring,furniture(especiallyfoamcushions),plasticshowercurtains,Styrofoam,etc.).Forsaferoptions,seewww.greenhomeguide.com.

OTHER CHEMICAl ExPOSURES, INClUDING:

Artificial Fragrances Usenatural/organiconesinstead,includingessentialoilsandplant-derivedfragrances.

Avoid Stain Guards on furniture

Asbestos Itisininsulation,vinylfloortilesandsheeting,roofingandsiding,texturedpaint,hotwaterpipecoating,oilandcoalfurnacegaskets.AsbestoscontinuestobeusedintheUnitedStates.Itcanstillbefoundinvinylfloortiles,discbrakepads,roofingfelts,sealanttapeandotherproducts.

lighting Compact Fluorescent light Bulbs (CFls):IfCFLbulbsbreaktheymayreleasemercuryintothehome.Somestatesforbidputtingtheminlandfills.NHFrecommendslightemittingdiodes(LED)insteadduetotheirefficiencyandsafety.

EMF (Electromagnetic Fields) Considerreducingexposuretoelectromagneticfields(EMF).Researchatthistimeisunclear,butitmaybehelpfultoreduceexposuretoEMF.Thisiseasytodoatnight,whenelectronicsincludingWi-Ficanbeturnedoff.Forcellphones,usespeakermodeorheadset.Avoid“bluetooth”setsastheseproducehighlevelsofEMF.Keeplaptopsondesksandawayfrompregnantbellies.MalesshouldalsoavoidexposuretoEMFsincludingavoidinguseofaWi-Ficonnectedlaptoponthelap.

Personal Care •Cosmetics:Usenaturalcosmeticsbecausemanycosmeticsareamajorsourceof

phthalates,bisphenolA,parabens,toxicmetals,andothertoxins—seetheEWG SkinDeepCosmeticsDatabaseatwww.ewg.orgforsafeones.Thisisespecially importantforlipsticksinceasignificantamountisingested,androughly60% oflipstickscontainlead.

• Sunscreen:Somesunscreensaremuchsaferthanothers;avoidnanoparticle zincoxide(regularzincoxideisokay).Seerecommendationsatwww.ewg.org.

•Antiperspirants:Usealuminum-free,paraben-freeantiperspirants.

ReDuCing ToxiC exPoSuReS

/neuRologiCAlheAlTh

/nhFheAlThYChilD

FOLLOW NHF:

http://www.greenhomeguide.com.

http://www.ewg.org

http://www.ewg.org




•Dry Cleaning:Finddrycleanersthatdonotuse“PERC”(perchloroethylene)tocleanyourclothes.Thisisatoxicsubstancethatstaysinyourclothesfordays.IfyoucannotavoidPERC,airtheclothingoutwiththeplasticbagremoved,outsidethehousefor24-48hours.Considerpurchasingclothingthatdoesn’trequiredrycleaning.Avoidwrinkle-freeclothingwhichoftencontainsformaldehyde.

•Hair Treatments/Nail Treatments:Reduceoravoidadditionalchemicalexposures,especiallyduringpreconceptionandpregnancy.Thereareorganichairproductsand afeworganicnailproducts.

Cooking •Avoidmicrowaving/heatingfoodordrinksinplastic(includingStryofoam)asthechemicals

intheplasticsdissolveintothefood.Usemicrowave-safeglassorceramicdishware.

• AvoidTeflon®/non-stickcoatingsandaluminum.Insteadusestainlesssteel,castiron,glass,ceramic,porcelain,orenamel.

•Avoidorreduceusingcannedfoodandinsteadbuyorganicfreshorfrozenfoods.BPA(BisphenolA)isusedinmostcannedfoodliningandleachesintofoods.

•Storefoodinglassorceramiccontainerswithairtightlids.

•Avoidpesticidesbyeatingorganicfood.Ifeatingconventional(non-organic)food,washandpeeltheskins.Repeatedsoakingincleanwarmwaterwithsmallamountsofnaturalvinegarandbakingsodahelpsremovemostpesticides. SeeEWGforthe“DirtyDozenPlus”foodswiththemostpesticidesandthe“CleanFifteen”with the least pesticides http://www.ewg.org/foodnews/summary.php.

Pet Care •Flea Collars/Shampoos:Useonlynaturalproducts.

•Avoidcontactwithcatlitterordog’sstool.

CliCk To See ouR ChAnnel:

“ embrace beauty products

that contain whole, organic

ingredients. Reduce

exposure to synthetic

chemicals in personal

care products before

and during pregnancy.”

— Pamela J. lein, Ph.D. Professor of neurotoxicology and vice-Chair at university of California, Davis nhF Scientific Advisory board

“This is especially important for lipstick since a significant amount is ingested, and

roughly 60% of lipsticks contain lead.”


Medications •Discussallmedicationsyouaretakingwithyourphysician

andaskaboutsafetyduringpregnancy.Somemedicationslikeacnemedicationswithretinoicacid(Accutane®) should absolutelybeavoided.Minimizeuseofothermedications suchasantibioticsandpsychoactivemedications.

•Minimizeover-the-countermedications(discussallwith yourphysicianandreduce/avoidifpossible).

•Minimizeuseofacetaminophen(inTylenol® and other products).AcetaminophenhasbeenlinkedtoincreasedriskofhavingachildwithADHD,developmentalproblems(communication,grossmotorskills,behaviorissues), andpossiblylinkedtoanincreasedriskofhavingachild withautism.

•Avoidotherover-the-counterpainmedicationsduringpregnancy,especiallyduringthethirdtrimester,includingparticularly aspirin and non-steroidal anti-inflammatory drugs (NSAID)likeibuprofen(Advil®,Motrin®),naproxen(Aleve®).Talk toyourdoctorcarefullyaboutpaincontrolduringpregnancy.

Individualized Testing and Treatment at Preconception Werecommendyouaskyourphysiciantoconductthefollowingteststocheckforhiddenhealthproblems.Itisbesttodothispriortoconception,butotherwisedoitassoonaspossibleduringyourpregnancy.Also,priortoconception,askyourphysicianaboutrelevanttestsforthefatherbasedonhishealthstatus.

We recommend the following evaluations:

•Completegynecologicalexam,includingPAPsmearforHPV(humanpapillomavirus),preconceptiontestingforCMV andGroupBStreptococcus

•Checkallmedications,over-the-countermedications,andsupplements(includingyourprenatalsupplement)with yourOb/Gyn.

•Bloodtests

•CompleteBloodCount(CBC)

•BloodtypeandRh

•BloodChemistryPanel(glucose,electrolytes, kidneyandliverfunction)

•Sexually-transmitteddiseases,toxoplasmosis,HSV,HIV

•ImmunitytoRubellaandChickenPox—ifvaccination isneeded,werecommendgettingvaccinatedprior to pregnancy

•CRP(C-ReactiveProtein)

•Glucose(fasting)andHbA1C

•VitaminDas25(OH)D

•Ironpanel(serumiron,IBC,%saturation,serumferritin)

•Thyroid(TSHormoreextensivethyroidpanel)

•Homocysteine(totalfastingplasma;giveextraVitaminB12andfolinicacidifindicated)

•Toxicmetals(urinerecommended,buthaircanbedoneifhairisuntreatedbychemicals)—elevatedlevelsmaysuggestongoingexposuretotoxins;reducingexposureasdiscussedinothersections(organicfood,purewater,etc.)maybehelpful

•Visualcheckofstool—shouldbemedium/darkbrown,formed,atleastonceaday—ifnot,discusswithyourphysicianandconsider a probiotic since half your stool is intestinal bacteria

•Nutritionistconsulttoimprovediet

Additional tests to consider for high-risk groups •Geneticabnormalities—consultageneticcounselor,medical

geneticist,orbiochemicalgeneticsspecialist

•OxidativeStressPanel(urinaryisoprostanes,ratioofreduced:oxidizedglutathione)

•EssentialFattyAcids(especiallyiflowseafood/fishoilconsumption)

•OrganicAcids(urine)foridentifyingcellularenzymeandnutrient functions

•Plasmacarnitinepanel—(especiallyiflowbeefconsumption)—fasting

•PlasmaAminoAcids(especiallyiflowproteinconsumption andpre-albuminislow)—fasting

•Methylmalonicacidinurine(forVitaminB12—first morning urine

•Formimino-glutaricacid(FIGLU)inurine(forfolatestatus)—first morning urine

•CRP(C-ReactiveProtein)tocheckforinflammation

Dental Recommendations •Continuepreventivedentalcleaningsandexaminations

everythreetosixmonthsdependingonyouroralhealth.

•Avoidplacementorremovalofmercuryamalgamfillings(mercuryisamajorneurotoxin);instead,askforporcelain,gold,orBPA-freecomposites.

•Avoidplacementofrootcanals(duetochemicalexposuresfromtheingredients).

meDiCAl ReCommenDATionS


The Healthy Child Guide | 35The Healthy Child Guide | 35

Drinkingandcookingwithpurewaterincreasesthelikelihoodyouandthedevelopingbabywillnotbeexposedtoexcessfluoride.Youshouldalsoconsidernotwhiteningyourteethbeforeandduringpregnancy.


•Minimizeanesthesia—useonlyifneeded.Localanesthesia isusuallypreferredovergeneral.

•Ifantibioticsareneeded,discusswiththedentistthosethataresafeduringpregnancy(categoryB(notC,D,orX))andhavenotcausedyouanyreactionsinthepast.

Medical Care During Pregnancy •Attendallprenatalcarevisits

•Collectpersonalandfamilymedicalhistorydata

•Discussriskvs.benefitsofprescribedmedicationsandconsider discontinuing some

•Attendchildbirthclasses,considernaturalchildbirth

• Recheck iron status at third trimester—40% of women become anemic during third trimester due to large production of blood for fetus and placenta.

•Doacompleteironpanel(serumiron,IBC,%saturationandserum ferritin)

Additional Tests That May Be Recommended •Amniocentesis,ChorionicVillusSampling,orbloodtest(for

Downsyndrome,CysticFibrosis,SpinaBifida)—butbeawareoftherisksofsomeoftheseprocedures.

•BiophysicalProfile

•Firsttrimesterscreen(Chromosomalabnormalities)

•QuadScreen(maternal)

“Discuss risk vs benefits of prescribed medications.”

meDiCAl ReCommenDATionS


Attendall pre-natal

visits.

“ i have literally taught hundreds of young women on the importance of preparing the body to

become pregnant. eating healthy and avoiding toxins beginning preconception are especially

critical since the first few weeks are when the fetus is most vulnerable.”

— Dr. Debby hamilton mD, mSPh, Pediatrician Author of “Preventing Autism & ADhD: Controlling Risk Factors before, During & After Pregnancy” nhF Scientific Advisory board



PRECONCEPTION

Trytoachievethefollowinggoals(graduallyincreaseyouractivitylevel to achieve them)

___150minutesperweekofmoderate-intensityaerobicactivity (suchasfastwalkingorswimming)ANDmusclestrengtheningactivities(suchascircuittraining/high-intensityaerobics,resistancetraining/strengthtraining,oryoga)ontwoor moredaysaweek,OR

___75minutesperweekofvigorous-intensityaerobicactivity(suchasjogging)ANDmusclestrengtheningactivitieson twoormoredaysaweek,OR

___Anequivalentmixofmoderateandvigorousintensityactivityand muscle strengthening activities on two or more days aweek.

PREGNANCY

Trytoachieve150minutesperweekofmoderate-intensityaerobicactivityANDmusclestrengtheningactivitiesontwoormoredaysaweek.Graduallyincreaseyouractivityleveltothisifyouarenotatthislevel.

POSTPARTUM

Discusswithyourphysicianwhenyoushouldstartexercising again.Graduallyincreaseyourexerciseleveltoreachthegoals listedinthetwoprevioussections.

cUrrEnt lEVEl of ExErcisE

MINUTESPERDAY DAYSPERWEEK

YoUr Goal for ExErcisE

MINUTESPERDAY DAYSPERWEEK

Chec

klis

t

Exercise SeT YouR FiTneSS goAlS noW

We recommend you print this page, post it on your refrigerator, and check it against your exercise regimen regularly.

The neurological health Foundation (nhF) is a 501(c)3 nonprofit, tax-exempt organization designated by the internal Revenue Code. Your tax-deductible donation to nhF will fund programs that educate and empower parents to have healthier children free of chronic neurological illness.

DonateClick here:



Listento your body.


Sunlight spurs the body to make vitamin D. but because of the skin-cancer risk, nhF recommends a small amount of sun exposure without sunscreen to help the body produce vitamin D.


“…regular physical activity should be a major part of a woman’s life prior to pregnancy.”



Everyoneknowsthatexerciseisimportantforgoodhealth.This istruebefore,during,andafterpregnancy.Pregnancyisaphysicalstressonthebodyandexercisealleviatessomeofthephysicaldiscomfortsofpregnancyandmakeslabormucheasier.Being activebeforepregnancyalsohelpsbringyoutoahealthierweight,which is associated with improved rates of conception and healthierpregnancyanddeliveryoutcomes.

Beingpregnantandbecomingamotheraresomeofthebiggestchangesyouwillencounterinyourlifetime.Havinganexerciseroutine during this time is an important step toward alleviating thatstress.

Forthemother,regularphysicalactivityparticipation(150minutesperweekofmoderate-intensityphysicalactivity)maydecreaseriskforchronicdiseaseincludingstroke,breastcancer,diabetes,andhighbloodpressure.Regularphysicalactivityalsohelpsmothersmanagetheirweight,contributestohealthybones,andreducessymptomsassociatedwithdepressionandanxiety.Forthebaby,regularphysicalactivityimprovesbaby’sbirthweightandstressresponse.Therefore,regularphysicalactivityparticipationshould beamajorpartofawoman’slifepriortopregnancy.

Besuretospeaktoyourphysicianabouttheimportanceof exerciseaspartofyourpreconceptionhealth.

how much physical activity do i need to do to achieve a healthy

weight for my pregnancy?

AccordingtotheCentersforDiseaseControl,itisrecommended that one should participate in either:

1) �150minutesperweekofmoderate-intensityaerobicactivity ANDmusclestrengtheningactivitiesontwoormoredays aweek,OR

2) �75minutesperweekofvigorous-intensityaerobicactivityANDmusclestrengtheningactivitiesontwoormoredaysaweek,OR

3) ��Anequivalentmixofmoderateandvigorousintensityactivityandmusclestrengtheningactivitiesontwoormoredaysaweek

Somewomenmayneedmoreandotherslessactivitydependingondiet,genetics,anddailyleisureactivity.Toloseweightandkeepitoffyou will need a high amount of physical activity and a reduction in caloricconsumption(eatinganddrinking).Tomanageweightlong-termrequiresbothregularphysicalactivityandahealthyeatingplan.

how should i get started?

Tips To Getting Started Include (But Not limited To): 1) ��Set Goals For Physical Activity.Short-termgoalsshouldbeset

toachievealong-termweightloss/weightmanagementgoal,yetshouldbeachievableandmanageable.Forexample,“Iwillexercise30minutesforthreedayseachweek”.Oncethisisachievedregularly,anothergoalcanbesettoincreasethetimeor number of days until the appropriate amount of activity is achieved.Considerkeepingachecklisttoencourageyourself.

2) �� Take Opportunities to Reduce Your Sitting Time.Examplesofthismaybeusingasitting/standingworkingstationandalternatesittingandstandingduringyourworkdayevery30minutes.Additionally,parkfartherfromyourdestinationtowalk,orusepublictransportation.Useofpublictransportationencouragesmoredailyactivity.

3) ��Engage In Activity with Others and/or Engage a Support Network.Takethetimetofindotherwomenlikeyoutowalktogetherorparticipateingroupexercise.Thiswillhelpyoustaymotivatedandaccountableforyouractivity.

Formoretips,see Staying Motivated (page44.)

Does exercise help reduce my stress?

Theexerciserecommendationsabovearethebestwaytolessenstressasyouprepareforpregnancy.Regularphysicalactivityiseffectiveforreducingfatigue,improvingalertnessandenhancingoverallcognitivefunction.Exercisemakesyoufeelenergizedandhealthy,andevenfiveminuteshasanti-anxietyeffects.Ifyouareespeciallyconcernedwithyourstresslevels,makesuretoshare thiswithyourphysician.Additionally,considermoremindful activitiessuchasyoga,Qigong,orTaiChi.

ExerciseDuRing PReConCePTion

Askyourhealthcareprovideraboutwarningsignsthatyoushouldbeawareoffordiscontin-uingphysicalactivity.Themoreyoucommunicatewithyourhealthcareprovider,theeasieritwillbetoassuretheyareabletogiveyouthebestprenatalcare.

Should all women participate in physical activity during pregnancy?

Researchsuggeststhatparticipationinphysicalactivityduringpregnancyhasminimalrisksandissafeforboththemotherandbaby.However,somewomenmayhaveconditionsinwhichphysicalactivityisunsafe.Communicatewithyourhealthcareprovideraboutphysicalactivityparticipation.

What are the benefits of physical activity during pregnancy?

Benefitsinclude:improvingormaintainingcardiorespiratoryfitness,healthyweightgain,alleviationofpregnancydiscomfort(constipation,backaches,varicoseveins),preventionofgestationaldiabetesand/orpreeclampsia,reducedstress,bettersleep,andeasierlabor anddelivery.

What are the recommended guidelines for physical activity?

1) �Healthywomenshouldparticipatein150minutesperweekofmoderate-intensityphysicalactivity(30minutesonmost,ifnotalldaysoftheweek).

2) �IfyouWERENOTregularlyactivepriortopregnancy,beginslowlybuildupto10minutes,then15minutes,andcontinueuntilyouhaveworkedupto30minutesdaily.RefertotheCDCformoretipsatwww.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html

3) �IfyouWEREregularlyactivepriortopregnancyyoushouldcontinueyourphysicalactivityregimenandworkwithyourhealthcareprovidertoadjustphysicalactivityasthepregnancyprogresses.Seeexercisestoavoidbelow.

DuRing PRegnAnCY

Itisimportanttocheckwithyourhealthcareprovider,andreceivetheir“OK”,beforeyoubeginaphysicalactivityprogramduringpregnancy.Youshouldalwayscommunicatewithyourhealthcareprovideraboutyouractivityincludingexercisehistory,goals,andperceivedbenefits.


4) �A Good Rule of Thumb:Makesurethattheintensityoftheactivityallowsyouto maintainaconversation(equivalenttoabriskwalk).Ifyoucan’thaveaconversation youareprobablyworkingtoohard.Asyourpregnancyprogressesyouractivityintensitylevelinwhichyoucankeepaconversationmaydecrease.Again,workwithyour healthcareprovidertoadjustyourphysicalactivityasthepregnancyprogresses.

What exercises are safe during pregnancy?

safE prEGnancY ExErcisEs:

Walking Yoga

Swimming/AquaAerobicsStrengthtraining(lightweightswith morerepetition).Heavyweightlifting

isNOTrecommended.

Rowing Stretching

Stationarybicycle

Other activities may be safe if the activity was performed regularly prior to the pregnancy (e.g.,running)butcheckwithyourhealthcareprofessional

Activity to Avoid During Pregnancy: •Avoidphysicalactivitiesthatforceyoutolieflatonyourback

•Avoidcontactsportsandactivitiesthatposeahighriskoffalling

•Avoidoutdoorcycling,downhillskiing,gymnastics,andhorsebackriding

•Onlyparticipateintennismoderately,and,ifyouplayedbeforeyourpregnancy

Other Tips: •Listentoyourbody

•Drinklotsofpurewater

•Wearcomfortableclothingandshoes

Changes in Your Body During Pregnancy That May Affect Your Physical Activity Participation: • Breathing: Youneedmoreoxygenwhenyou’repregnant,especiallyinyoursecond

andthirdtrimesters.Yourgrowingbellyputspressureonyourlungs,makingthemworkharderinasmallerspace.Youmayevenfindyourselffeelingshortofbreathattimes.

•Heart Rate: Yourheartworksharderandbeatsquickerduringpregnancytogetoxygentoyourbaby.Youmayhavelessenergyforexercise.

•Balance: Yoursenseofbalancewillchangeasyourpregnancyprogresses.Youmaynoticethatyouloseyourbalancemoreeasily.

• Joints: Yourhormonesareathighlevelsduringpregnancy.Thiscanmakethetissuesinyourbodymorerelaxedandathigherriskforinjury.Trytoavoidanymovementsthatmaystrainorhurtyourjoints.

Drinklots of

pure water.



Staying MotivatedYou’remorelikelytomaintainphysicalactivity(before,during, or after pregnancy) if you consider these simple tips:

1) � Stop the Excuses

Planaheadsoyoudon’tmakeexcusesforphysicalactivity.Schedulephysicalactivityintoyourdailyschedule(i.e., schedule a meeting with yourself everyday to be active) and makeitpartofyourlifestyle(i.e.,alwaystakethestairsor parkfartherfromyourdestination).

2) � Give Up on Guilt

Makeyourselfapriority.Oncethebabyarrivesitwillbemoredifficulttomaketimeforyourself.Rememberthatyourhealthaffectsyourchildrenandphysicalactivityispartofyourhealth.

3) � Set Goals

Makesuretosetgoalsthatyoucanattain.Ifyouarejust startingphysicalactivity,setsmallergoals.Asyouattainyourgoals you will feel more confident in your ability to participate inphysicalactivity.

4) � Conduct an Environmental Inventory

Makesureyourenvironmentisconducivetophysicalactivity.What“items”inyourenvironmentwillmotivateyouand enableyoutobeactive?Forexample,packyourwalkingshoes inyourbageachdaybeforeyougotoworkormakesureyouhavemusicwithyoutolistentoduringyouractivity.

5) � Gather Support

Talktoyourpartneraboutsupportingyourdesiretobeactiveduringthepregnancy.Maybeyourpartnercanjoinyouinphysicalactivity.Physicalactivitycanbemoreenjoyableif youhaveafriendorfamilymembertoparticipatewithyou.

6) � Go on a Date with Physical Activity Until You “Find the One”

Findanactivitythatyoutrulyenjoyandthatissafeduringpregnancy.Ifyouarenewtophysicalactivityyoumayhaveto try a few different types before you discover the activity you enjoymost.

7) Give Yourself Permission to Rest

Yourtoleranceforphysicalactivitywillprobablydecreaseasyourpregnancyprogresses.Itisoktorest;however,evenlowintensityphysicalactivity(i.e.,slowwalkthroughthepark) willhelpyoutofeellessfatigue,swelling,backache,and othersymptomsofpregnancy.

8) � listen to Your Body. Stop Exercising if You Notice:

•Dizziness

•Headache

•Shortnessofbreath

•Chestpain

•Abdominalpain

•Vaginalbleeding

•Ifyoursignsandsymptomscontinueafteryoustop exercising,contactyourhealthcareprovider.

DuRing PRegnAnCY

Packing your bag each day before you go to work will help you from putting off getting some exercise.


What is the benefit of physical activity postpartum?

Beginningorreturningtoregularphysicalactivityparticipationhasmanybenefitsincluding:weightloss(returntopre-pregnancyweight),improvementsincardiovascularfitness,restoremusclestrength,restoreabdominalandcoremuscles(e.g.,pelvicfloormusculature),reduce lowerbackpain,boostenergy,improvemood,relievestress,andprevention/recoveryfrompostpartumdepression.

i am worried i may have postpartum depression. Will physical activity help me with this?

One of the most important reasons to participate in physical activity during postpartum is the beneficialeffectonmood,stress,andanxiety.Additionally,physicalactivityhelpswomentoreturntopre-pregnancyweight,whichhasbeneficialeffectsonself-esteemandbodyimage,furtherenhancingmoodandimprovingfeelingsofanxietyanddepression.

Keepinmindthatifyouarehavingsymptomsofdepression,itmaybehardertobemotivatedtobeactive.Speaktoyourphysicianaboutthewayyouarefeeling.AlsorefertoStaying Motivated (mentionedonthepriorpage)forstrategiestohelpyoufeelmoremotivatedtobeactive.

Will physical activity impact breastfeeding?

Researchstudiessuggestthatwomenwhoareactiveproducethesameamountofmilkaswomenwhodon’texercise.Thismeansthatmeetingmoderatelevelsofphysicalactivityrecommendationpostpartum(inadditiontodrinkingwaterbeforeandafteryourexercise) willhelptoensureyouareproducingthemilkyouneedtosupportthehealthygrowth ofyourbaby.

Itisbesttoavoidvigorousactivityuntilfiveorsixmonthsafterbirth,toallowyourbody toadjusttoprovidingenoughmilkforyourbaby,andtogiveyourbodytimetorecover.

PoSTPARTum

Exerciseisimportantbeforeandduringpregnancy butalsoveryimportantpostpartum.Speakwithyour physician about the best time for you to start or return tophysicalactivitypost-partum.

After birth,avoid vigorousactivity for 5-6

months.

BEnEfits:

Pre-pregnancyWeight

CardiovascularFitness

RestoreMuscleStrength

RestoreAbdominal andCoreMuscles

ReduceBackPain

BoostEnergy

ImproveMood

RelieveStress

PreventionorRecovery fromPostpartum

Depression


46 | The Healthy Child Guide46 | The Healthy Child Guide

“ Following the recommendations in nhF’s Healthy Child Guide

is making the law of quality averages work in your favor.

one healthy habit from The guide is great...but when you

put all of them into practice, the benefits to you and your

child increase exponentially.”

— Prof. Richard Frye, mD, Ph.D. Child neurologist and Chief Scientist nhF Scientific Advisory board


When is the best time to start or return to physical activity postpartum?

Formanyyears,physicianshaverecommendedthatwomenwaituntiltheyaresixweekspostpartumtostartorreturntomoderatephysicalactivitypostpartum.Morerecentresearchsuggeststhatwomenmaynotneedtowait,andcaninsteadreturnslowlytoactivityassoonastheyfeelready.

IfyouhadaC-sectionoranycomplicationsaphysicianmayalterrecommendations for when you should start or return to physical activity.Itisalwaysbesttotalktoyourphysicianaboutwhenisthebesttimeforyoutostart/returntophysicalactivity.

how can i start or return to physical activity in the postpartum

considering my responsibilities with my new baby?

Fatigue,stress,lackoftime,andgettingusedtonewresponsibilitiesallmayplayaroleintheinabilitytobephysicallyactivepostpartum.However,physicalactivitywillhelpwithfatigueandstress.

Additionally,therearewaystoincorporatephysicalactivitywith yournewbabysothatyouhavetimetobeactive.

Here are some examples:

1) Useastrollerandgoforawalkwithbaby.

2) Joinanewmothersexercisegroup(e.g.,strollerstrides)to meet other women who are trying to be active and share similargoals.

3) Scheduleanapduringbaby’snaptime.

4) Participateinactivitywithyourbaby.Forexample,useyour babyasaweightandholdthebabywhileyoudosquatsorlungesorraisethebabyupanddowntoexerciseyourshoulders.

5) Purchasein-home,indoorexerciseequipmentsothatyou canbeflexibleanduseanyopportunitytobeactiveas comparedtohavingtodrivesomewhereorneedingchildcare.

Schedule your exercise during baby’s nap time


CDC http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html

life Factory https://www.lifefactory.com

Dr. Bronner https://www.drbronner.com

Pathways for Health http://pathways4health.org/resources

March of Dimes(MOD) http://www.marchofdimes.com/pregnancy/physicalactivity_indepth.html

Baby Center http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc?page=2

Mayo Clinic http://www.mayoclinic.com/health/exercise-during-pregnancy/AN01560

Health.gov http://www.health.gov/paguidelines/guidelines/chapter7.aspx

Helpful Websites

The neurological health Foundation (nhF) is a 501(c)3 nonprofit, tax-exempt organization designated by the internal Revenue Code. Your tax-deductible donation to nhF will fund programs that educate and empower parents to have healthier children free of chronic neurological illness.

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JAMES B. ADAMS, PH.D. DirectorofAutism/Asperger’sResearchProgram,ArizonaStateUniversityChair,ScientificAdvisoryBoardof theNeurologicalHealthFoundation

RODNEY DIETERT, PH.D. ProfessorofImmunotoxicology,DepartmentofMicrobiologyandImmunologyatCornellUniversity.

STUART FREEDENFElD, MD Family PracticePhysician,StocktonFamily Practice,Stockton,NJ

RICHARD E. FRYE, M.D., PH.D. AssociateProfessor,CollegeofMedicine,Department ofPediatrics,UniversityofArkansas MedicalSchool

JOHN GREEN, MD Physician,The EvergreenCenter,OregonCity,Oregon

DEBBY HAMIlTON, MD, MSPH PediatricianatHolisticPediatricConsultinginDenver,Coloradoandauthorof“PreventingAutism&ADHD:ControllingRiskFactorsBefore,DuringandAfterPregnancy”

lYNNE HEIlBRUN, MPH FacultyAssociate,DepartmentofFamilyandCommunityMedicine,TheUniversityofTexasSchoolofMedicineatSanAntonio

JENNIFER HUBERTY, PH.D. Associateprofessor,SchoolofNutritionandHealthPromotion,ExerciseandWellnessprogram,ArizonaStateUniversity

vICkI kOBlINER, MS RDN, CD-NRegisteredDietitianNutritionist-Wilton,Connecticut

DANA lAAkE, RDH, MS, lDN LicensedNutritionist,DanaLaakeNutrition

PAMElA J. lEIN, PH.D. ProfessorofNeurotoxicologyandVice-ChairatUniversity ofCalifornia,Davis

ElIZABETH lIPSkI, PH.D., CCN, CHN, CNS, lD/N DirectorofAcademicDevelopment, NutritionandIntegrativeHealthprogramsatMarylandUniversityofIntegrativeHealth

SHARON MCDONOUGH-MEANS, MD DevelopmentalPediatrician,IntegrativeDevelopmentalPediatrics,Tucson,AZ

JESSICA MITCHEll, ND AssociateDeanofClinicalEducation,SouthwestCollegeofNaturopathicMedicine

ROBERT k. NAvIAUx, MD, PH.D. ProfessorofGenetics,BiochemicalGenetics,andMetabolism,UniversityofCalifornia,SanDiegoSchoolofMedicine

NANCY O’HARA, MD Pediatrician,CenterforIntegrativeHealth–Wilton,Connecticut

RAYMOND PAlMER, PH.D. AssociateProfessorofFamilyandCommunityMedicine,UniversityofTexasHealthScienceCenteratSanAntonio

kATHRYN RECORDS, Ph.D., RN, FAAN Professor,CollegeofNursingatUniversity ofMissouri-St.Louis

ReadmoreabouttheNHFScientific AdvisoryBoardbyclickinghere:

neurologicalhealth.org/scientific-advisors/

lYNNE kENNEY, PSYD ContributingEditorofThe Healthy Child Guide CHRIS WIllHITE ContributingEditorofThe Healthy Child Guide,ChairmanoftheBoardofDirectors,NHF

NHFhasformedaScientificAdvisoryBoardcomposedofpracticingmedicaldoctors,nutritionists,neuroscientistsaswellasprofessorsatmajor

universitiestodevelopspecific,evidence-basedregimensandrecommendationsthatwomenandcouplescanfollowutilizingThe Healthy Child Guide.

TheNHFScientificAdvisoryBoardwillbeofferingCMEtrainingforhealthcareprofessionals aswellasvirtualconferencesforthegeneralpublicbeginningin2016.

Neurological Heath Foundation 11700PrestonRd.,Suite660-109|Dallas,TX75230

469-620-5100 www.neurologicalhealth.org

Authors

Watch “The Healthy Child Guide”

ChildNeurologistandChiefScientist,Prof. Richard Frye, MD, Ph.D,discusses the fact that there is an increase in neurodevelopmental disordersofchildhood.Thecausesareaninteractionbetweengeneticsandtheenvironment.The Healthy Child Guide provides research-based nutritional and lifestyle recommendations that increase the probability of reducing neurological and developmental conditionsinchildren.

http://www.neurologicalhealth.org/scientific-advisors/

https://neurologicalhealth.org/richard-frye/

https://neurologicalhealth.org/richard-frye/

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