< PreviousWhether you celebrate Christ-mas, or are just spending time with family and friends over the holiday season, there’s guaranteed to be a smorgasbord of food for you to indulge in.If you’re pregnant though, that smorgas-bord of choice can be a dietary mine-field. As an expectant mum, there’s a long list of foods you shouldn’t eat.When you’re pregnant, hormones racing through your body impact your immune system. That’s why, as doctors, we advise preg-nant women to watch what they eat to protect both them and their unborn baby.Pregnant women are far more at risk of suffering food poisoning from bacteria, such as Listeria and Salmonella, in the food they consume.While Listeria is rare, a report from the New South Wales Government Food Authority found “pregnant women are up to 13 times more likely to get listeriosis from contaminated food than an ‘average’ healthy adult with no underlying illness”. An alarming one in five cases tragically result in miscarriage or infant death.So, what CAN mums-to-be eat? Here’s a breakdown, and remember, hand and kitchen hygiene also play an integral part in food safety. MEATS 1. Sliced deli meats, ONLY if they are cooked/re-heated until they are steaming hot to kill off any Listeria bacteria.2. Cooked whole roast meats that are sliced just before eating are safe, and ensuring any leftovers are eaten within a few days.What to avoid: Processed (sliced, diced and shredded) ready-to-eat deli meats and cold, cooked chicken, because they risk containing Listeria.EGGS1. Only eat eggs that are fully cooked i.e. Scrambled eggs. 2. Dishes that are cooked with pasteurised eggs as an ingredient. What to avoid: Raw or undercooked eggs can contain Salmonella bacteria. CHEESES1. Hard cheeses like Cheddar and Parmesan are good. They are acidic, which can kill off Listeria bacteria during its shelf life. 2. Soft cheeses are out unless they are an ingredient in cooked, hot meals. What to avoid: Soft and semi-soft cheese on its own, such as Brie, Camembert, Fetta and Ricotta. PATES & MEAT PASTES1. Cans and pouches of pate, meat or fish pastes are safe because they do no require refrigeration. They would have been cooked at a higher temperature to ensure they are ‘sterile’ of any bacteria, such as Listeria. What to avoid: Refrigerated pate and meat pastes, as the risk of listeria could occur between the cooking and packaging stages. FRUIT, SALADS & JUICES1. Fresh, frozen, and canned fruit and vegetables are good. Prepare your own fresh cut fruit and vegetables at home, and wash them before consumption.2. Pasteurised juices are safe to drink because they are heated to a temperature that ensures any food poisoning bacteria are destroyed. What to avoid: Fruits and vegetables that have been pre-cut and aged; pre-packaged salads, and fresh juices at cafes or from grocery stores. SEAFOOD AND SHELLFISH1. Smoked seafood and cooked crustaceans can be safe if included in fully cooked dishes.2. Watch your intake of certain types of cooked fish that can have high levels of mercury (such as flake, swordfish and marlin).What to avoid: Cold-smoked seafood, raw fish and pre-cooked prawns. SUSHI & OYSTERS1. It’s safe to consume freshly prepared sushi that only contains freshly cooked ingredients. What to avoid: Raw fish sushi and oysters. Raw fish is more likely to accumulate bacteria or viruses than cooked seafood.SEED & SPROUTS1. Seed sprouts (eg. alfalfa sprouts and bean sprouts) that are cooked are safe to eat, because the heat kills off any bacteria.What to avoid: Any kind of raw sprout poses high risk of catching Listeria, Salmonella and E. coli. Always check sandwiches and salads to see if they contain raw sprouts. CHOCOLATE, ICE CREAM, YOGHURT1. Chocolate is completely safe to eat in moderation. 2. Hard frozen ice-cream and gelato is safe as Listeria can’t grow in a frozen product. 3. Soft-serve yoghurt should be safe to consume because the acidity doesn’t allow Listeria to grow. What to avoid: Soft serve ice-cream is high in moisture and protein content, and Listeria can grow slowly in this product. As you can see, by noting the foods you need to avoid, there’s no reason not to sample the delights of the holiday table, and you’ll enjoy a healthy holiday season and a healthy pregnancy. GOAL SETTING FOR GODDESSES:How to Celebrate the End of Year with Peace of Mindby Maggie GeorgopolousT he silly season can often be a real stress for us. Whether we have a family of our own, are catching up with family or just spending it with friends, the lead up to the end of year can be a mind field of stressors. We can end up feeling like we have just run a marathon while carrying the kitchen fridge rather than rested, relaxed and enjoying the festivities.We then end the year by making resolutions on how we are going to make the next even better. I don’t know about you but that doesn’t feel like a celebration when all is said and done. Let’s have a look at how you can make it a real celebration and make sure you celebrate your successes. Let’s put some strategies in place to ensure that you really do get to enjoy the celebration and don’t get lost in the hype of what you should have done or should be doing.CELEBRATE YOUR SUCCESSES Sit down and write yourself a letter. In that letter make sure you cover the following things: ✩Your greatest accomplishments for the year (no matter how small or insignificant you think they are) ✩The magic moments ✩What would have disappointed you if it hadn’t happened ✩What you are most grateful for in the year that has been ✩What really made a difference in the year ✩What was one thing you wish you knew at the start of the year, and finally ✩Now I am celebrating....Break down the roles that you had in 2017One of the challenges women have is the many ‘hats’ they feel they must wear. An important part of being a Goddess is to make conscious choices about the roles you choose and how you play them. Nobody said you had to be all things to all people and it is always best to avoid doing things that you feel you should. This only leads to a stressed-out you who resents the people you wish to help. Next >