Nutrients during pregnancy – Vitamins for Women

Pregnancy is such a special time in a woman’s life as she watches the way her body changes and grows to accommodate her unborn baby.

Pregnancy fitness and health

How exciting – you’re pregnant! There’s never been a better time to look after yourself, so you can really sit back and enjoy your pregnancy while making plans to welcome your new baby.

Physical activity

Keeping physically fit and active during pregnancy offers many health benefits, such as improving physical and mental wellbeing while helping you to maintain a healthy weight. Just make sure you don’t overdo it.

Nutritional support

During pregnancy your dietary requirements increase to support your health, and that of your developing baby. Eating a wide variety of unprocessed foods is a good place to start and taking a specialised pregnancy multivitamin provides a broad-spectrum of important nutrients. In theory, a healthy nutritious diet should provide you with all the nutrients you need while pregnant, but there are some vitamins and minerals that are especially important during pregnancy:

Folic acid & vitamin B12

Folic acid, if taken daily for one month before conception and during pregnancy, may reduce the risk of women having a child with birth defects such as spina bifida and anencephaly. Folic acid and vitamin B12 are important for DNA replication, cell division and growth, and are necessary to produce red blood cells and to maintain normal blood in healthy individuals.


Dietary iodine deficiency is re-emerging as a significant problem and recent research has identified Australian pregnant women to be at risk. Iodine requirements are increased during pregnancy and adequate maternal iodine levels are important for healthy brain development. To meet the increased demands of pregnancy, it is recommended that iodine supplementation be taken prior to trying to conceive and throughout pregnancy and breastfeeding.


Choline plays a key role in foetal development and is required for the healthy development of the brain and nervous system during pregnancy.

Omega-3 fatty acids

Fish oil provides a rich source of the omega-3 fatty acids EPA and DHA. Increasing omega-3 fatty acids during pregnancy may be beneficial to both mother and development of the baby. DHA in particular is important during pregnancy for healthy brain, eye and vision development.

Birth preparation with Raspberry leaf

Raspberry leaf has been traditionally used as a women’s tonic and is taken during the third trimester of pregnancy to prepare the uterus for labour and to facilitate childbirth.


Fussy eaters and children with food allergies or intolerances provide a special challenge for many parents with these children at greater risk of developing nutritional deficiencies over time as their diet leaves out several important foods, robbing them of essential nutrients.

Problem foods for children

The food environment is something that parents can control, particularly when it comes to healthy eating and nutrition, and an occasional lapse in healthy eating will not harm your child. Children can be notoriously fussy eaters where they tend to refuse certain foods based on their taste, smell, texture, ease of chewing, colour and shape. They can like one food one moment, only to dislike it the next. Children with food allergies or intolerances to specific foods, including dairy, wheat and gluten, peanuts, eggs, nuts, soy or fish and shellfish, may find it difficult to obtain a wide variety of important nutrients.

4 common kids vitamin & mineral deficiencies

The amount and type of foods eaten determines your child’s daily nutrient intake. In Australia, children tend to be deficient in, or have low levels of:

Iron – healthy blood & energy

Iron deficiency is the most common nutritional deficiency worldwide and is a public health concern. A dietary iron deficiency leads to reduced red blood cell production. Red blood cells are responsible for carrying oxygen around your body and an iron deficiency leads to fatigue, shortness of breath and very pale skin. Children may be low or deficient in iron if they follow a vegetarian diet, experience a rapid growth spurt or have problems with digestive absorption. Iron is found in red meat, chicken, fish and legumes.

Zinc – healthy growth & development

Zinc deficiency is also very common in children and may lead to poor immunity, wound healing and growth and development, and problems with appetite due to impaired taste and smell. Zinc is found in beef, lamb, whole grains and baked beans.

Vitamin B12 – healthy blood & nervous system

Breastfed infants may not get enough vitamin B12 if their mothers have a vegetarian or vegan diet, or there are problems with absorption in the digestive tract, resulting in low levels of abnormally formed red blood cells or nervous system disturbances. Vitamin B12 is mostly found in animal proteins such as red meat, chicken, fish, cheese, milk and egg yolks.

Iodine – brain health & IQ

Iodine deficiency may be serious and lead to stunted growth, diminished intelligence and retardation. It’s the world’s number one cause of preventable intellectual disability in children. Iodine is found in saltwater fish, seaweeds and some commercially prepared foods such as bread and salt which are fortified with iodine.


A consultation with Go Vita Tanunda’s well known Naturopath, Peter Balogh can help determine specific intolerances and whether your child has any vitamin or mineral deficiencies with a non-invasive testing procedure.

The Unexpected Benefits of Going to a Naturopath

The human body is an amazing thing. It is made up of about 200 kinds of cells, each with a job to perform. Cells form the tissue of your beating heart, the hormones that control your moods, and the chemicals that trigger thoughts in your brain. Trillions of cells are performing processes during every second of your life.

Whenever something causes these processes to become unbalanced, the body no longer performs to precision. You may feel specific symptoms or an overall feeling of not being well. A naturopath uses natural resources to help the body restore balance so that you can achieve optimal health. These “resources” often include herbs, but they also extend to meditation, counselling, and other alternative treatments.

The Role of the Naturopath

A natural health provider, or naturopath, has in-depth knowledge of the tools he uses. This knowledge includes an understanding of natural resources such as herbs, and their innate properties. A skilled naturopath has a strong desire to improve the way you feel in body, mind, and spirit. He understands the impact that your physical, mental, and emotional symptoms have on your life.

Prevention is also a large part of naturopathy. The naturopath can look at the morphology of your blood or your genetics to assess your risk for health conditions in the future. He takes a more personalised approach to determining the types of treatments and therapies you need to achieve your best health and general well-being in both the present and the future.

What a Naturopath Can Do for You

Naturopathy is often used to complement medical treatment for chronic conditions. It may also lead to relief for symptoms of common conditions like allergies, food intolerances, digestive disorders, skin disorders, and stress. These conditions are often difficult to pinpoint. While most are not life-threatening, the symptoms you live with each day can greatly affect every area of your health and keep you from enjoying activities that are important to you.

The Dangers of Self-Diagnosis

Some of the conditions that cause a loss of well-being require some trial and error to detect. Many conditions cause similar symptoms in spite of being quite different from one another. This is why self-diagnosis is never a good idea, especially if you are already on medications. Making a wrong assumption or mixing homemade remedies or OTC medications with prescription medications can result in serious complications. Instead, you should put your care into the hands of a knowledgeable and experienced naturopath who knows how to find the best solutions for you.

What to Look for in a Naturopath

There are many levels of naturopathic care providers with varying areas of study. Some of the most important features to look for in a naturopath are training, experience, and the areas of specialty that pertain to naturopathic treatment.

Peter Balogh N.D. more than meets the criteria as a safe and trusted naturopath. He is a certified homeopath with an advanced diploma of nutritional medicine, diploma of natural science which includes herbal medicine, and an advanced diploma of nutritional medicine.

Pete has been providing compassionate care for more than twenty years. He has built a successful practice and the variety of services he offers continues to grow.



Attention all women, don’t be fooled into thinking protein is just for body builders. Go Vita discovers a high protein diet can be beneficial for your energy levels and waistline too.

Protein is the most abundant constituent in the human body besides water. It is largely responsible for the structure of body cells and is essential for growth and development. Amongst other functions, it makes up the structure of your hair, nails, muscles, tendons and ligaments, and is required for hormonal and enzymatic function. The recommended intake of protein is between 0.7 to 1.7 grams per kilogram of body weight, though this increases if you are if you are pregnant, an athlete or a vegetarian or vegan.

Your body continuously breaks protein down into its individual building blocks the amino acids, and then re-assembles the amino acids into the bodily structures it requires. It’s vital that you eat some protein every day, because although the body can create some of the amino acids it needs, others (termed essential amino acids) are only available from your diet. So the right balance of amino acids is important.

Daily protein can be obtained from:

  1. Animal sources – such as meat, poultry, seafood, eggs and dairy foods, these are complete proteins, providing all the essential and non-essential amino acids your body needs.
  2. Vegetarian sources – such as whole grains and legumes (great sources include chickpeas, lentils, quinoa, pepitas, chia seeds, soya beans, amaranth and even spirulina), generally these make up around a third of our daily protein intake. Unlike animal proteins, they provide both fibre and phytoestrogens.

On the downside, vegetable proteins are incomplete proteins – they don’t contain the full spectrum of amino acids. As a consequence, you need to consume a variety of plant-based proteins throughout the day in order to ensure all the amino acids are present in your diet and your body can make the best use of the protein you consume.

Increasing your protein intake will:

Make you feel fuller for longer

Keep your energy levels high

Support muscle recovery after exercise and tone up

Manage cravings for sugar and refined carbohydrates

Which protein is which?

Whey is a by-product of cheese manufacture, it contains little fat or lactose due to processing, hence is easily digested.

Whey protein isolate (WPI) is a high protein (usually between 90-96 per cent) low fat, low carbohydrate and low sugar supplement. This is the premium protein, ideal for use in the first thirty minutes after training to assist with muscle recovery and muscle building.

Whey protein concentrate (WPC) provides the body with a steady supply of protein throughout the day and night (WPC has a typical protein content of over 80 per cent), ideal to sustain hunger pangs in between meals, and for muscle recovery and development. Ideal as an everyday protein supplement for energy, muscle recovery and toning.

Blended protein WPI and WPC is ideal for carbohydrate conscious individuals leading busy hectic lives wanting a protein drink containing a low fat and low carbohydrate content. A protein for everyone, every day, whether for general fitness or health and wellbeing.

Whey protein isolates with added thermogenics such as l-carnitine, choline, inositol or hydroxycitric acid will assist in turning body fat into energy and assist the liver in its never ending task of fat breakdown. Being naturally high in protein and very low in fat and carbohydrates, it helps with lean muscle recovery and development and helps to reduce hunger. Ideal for weight loss and building lean muscle.

Breakfast smoothie

30g protein powder

Almond/rice/lite milk or water

1 handful mixed berries

1 teaspoon chia seeds

1 tablespoon NutriVital Good For You Foods LSA

Blend together and enjoy!

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Natural health care and beauty products

Natural Health Care and Beauty Products and the Spirit of Being a Woman

A lot of us slip between being a glamour girl and our everyday organic selves.

There is something fabulous about wandering through the beauty counters in the big Department stores that feels feminine and indulgent, although these days, for us, it feels more like toxic overload than indulgent!

Back when we were younger, we were lovers of the most fancied and indulgent beauty products, from Maybelline to Dior. We were young cosmetic addicts, on a quest for clear skin, delightful smells, becoming a real grown-up woman via the transformation we desired and the result that make-up promised.

Cosmetics and skin care products are part of what is to be a woman. They allow us daily creativity, a feminine rite of passage! They may help us to feel that we are taking care of ourselves. In a way, it’s sort of like an expression of self to indulge in the scents, the creams, the powders, the liners, the colours, the idea!

Looking back, we had no idea the products that we were using on our skin made our torturous acne and hormonal problems worse. It’s only when we learned about and transitioned to clean, organic brands, that we finally witnessed the most glowing versions of ourselves. And we didn’t have to give up our beloved makeup!

It’s powerful seeing the gorgeous model gaze down like a goddess from the Chanel counter. Cara Delevinge with her edgy, dark looks daring you from Yves Saint Laurent or Charlize Theron hypnotizing you from Dior.
They radiate the power of women with confidence, women who take care of themselves.

While the flawless women who stare at us from cosmetic advertising may inspire us, if we embrace the self-love message beyond the superficial pursuit of perfection, it’s possible to see the whole pantomime of mainstream cosmetic marketing from a different perspective. We can take responsibility for our self-love and self-care protocols.

But, mainstream product marketing, unfortunately, does not alert us to health-harmful chemicals. It does not send out alarms to warn us of the fact that by using their products we are exposing ourselves to endocrine disruption (severe or slight hormonal disturbances), allergens, pollutants and very nasty toxic ingredients.

Whilst we believe in ‘moderation’, and may indulge a quick spray of a favourite perfume when occasion calls, the illusion of flawlessness from such harmful products is a treacherous one.

The inspirational Coco Chanel was quoted saying “A woman should be two things, Classy and Fabulous” We should be proud of wanting to take care of ourselves and investing in our confidence as women.

More and more our natural beauty role models are becoming famous for promoting products that are natural, ethically sound and positive for our physical health as well as our self-image. These women are opening doors toward meaningful changes in the beauty industry.

Advocating the nurturing aspect of enhancing our appearance is important to our team at GoVita Tanunda. We should not merely be chasing vanity in the pursuit of the perfection. We should be thinking a little deeper into what beauty products we use, and investing in brands that reflect our devotion to health focused beauty.

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