Nutrition Articles

Tips for Keeping Your Baby in Shape

For most women, pregnancy means eating a lot, craving a lot, and gaining weight, a lot of weight that is. With the body changes that occur during pregnancy, mothers-to-be often experience different discomforts especially during the first trimester. This includes morning sickness, vomiting, and nausea. But after that, most pregnant women experience cravings on all sorts of food. Without keeping a close eye on your diet and food intake, you might be dealing with too much weight gain not only for you but also for your unborn child.

Read along this article and determine healthy tips and tricks to keep your baby in appropriate weight.

Have a wide range of food

If you're one of the many women who experiences changes on the taste buds, most probably you will consider every food as something stale. Due to this, you may end up eating extremely sweet food. A wise tip to fix such problem is to opening yourself to a wide range of meals. Do not stick with your typical diet, but cook different types of meals more often. You should also stuff yourself with healthy meals.

If it still won't work, go for sweet fruits like watermelon or satisfy your taste buds with few sweet candies. This way, you won't be consuming too much sugar, but you're still able to eat right.

Substitute

At least 2 months before you give birth, it's highly advisable to make diet changes. This is to keep your baby's weight stable. Having him grow too much in your tummy will make it difficult for you to have a normal delivery. You should focus more on fruits and vegetables and less on salt and sugar. If your baby is already at a proper weight, you should refrain from eating big meals. Instead, substitute it with smaller meals rich in fiber. Worry not because you don't have to erase the snacking hours.

Get moving

A common mistake of most pregnant women is that they dwell too much on the thought that they should rest throughout pregnancy. If you and your baby are both healthy, there's no need to be a couch potato. Walk around every now and then to help yourself lose weight. Just refrain from having heavy workouts since this can result to miscarriage. You can also ask your Ob-gyn for workout exercises appropriate for pregnant women. This is also a great way keep your baby well-balanced and weighing properly.

Milk and dairy products

Technically, milk cannot be erased in every pregnant woman's diet. Before, during, and after pregnancy, you should be consuming enough milk or other daily products to ensure that your body and your baby get the appropriate nutrition both of you need. This is also a great way to keep your baby healthy without gaining too much weight. Nevertheless, you should still consume solid meals.

Bear in mind that the weight you gain during pregnancy is not all your weight. Aside from sharing your baby's weight, your muscles, placenta, and body fluid also add to your weight. Hence, do not under or over-estimate everything.

Image Credit: FreeDigitalPhotos.Net

Feeding Your Skin to Keep it Looking Young and Healthy

Is it really possible to eat and then look young? There are foods that will keep your skin looking and feeling great. Aside from that, there also food lowers the risk of skin cancer. There are certain foods that can protect your skin from damage inside and out.

A study of the Journal of the American Academy of published in March 2010 supports the idea that certain vitamins do help in protecting our skin. The same foods that can boost your defenses against skin cancer also helps keep your skin looking younger and smooth and ward off wrinkles.

Vitamin C

If you want to ward off your wrinkles and avoid age-related dryness, you have to eat more vitamin C-rich foods like strawberries. In 2007, the American Journal of Clinical Nutrition conducted a research about the effect of strawberries in our skin. The skin-smoothing effect of vitamin C may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in collagen synthesis. The fibrous protein content of collagen keeps skin firm and vitamin C helps in the production of collagen.

Coffee

A single cup of coffee daily may lower the risk of developing skin cancer. A study conducted on 93,000 women, published in the European Journal of Cancer Prevention said that those people who drank one cup of caffeinated coffee a day reduced the risk of developing non melanoma skin cancer by about 10 percent. And the more they drink : up to 6 cups per day, the lower their risk. Decaf coffee didn't seem to have that kind of protection.

Omega 3

Omega 3 is an essential fatty acid known for its heart protecting properties. But this nutrient is also needed for keeping the cell membranes healthy. It blocks toxins from entering the body and strengthens skin cells. It helps your skin looking younger longer.

Lycopene

Lycopene is a nutrient that we get from tomatoes. This is the carotenoid that makes tomatoes red. It protects our skin from sunburn. In a study conducted, participants exposed to UV light had almost 50 percent less skin reddening after they ate 2 ½ tablespoons of tomato paste or drank about 1 2/3 cups of carrot juice daily.

This is in addition to their regular diet for 10 to 12 weeks. Those who take lycopene supplement or synthetic lycopene weren't significantly protected against sunburn.

Isoflavones

Preserving skin-firming collagen is what tofu does to our skin because it is rich in isoflavones. The study of the Journal of the American College of Nutrition where they fed mice with isoflavones and exposed them to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn't take isoflavones. They believe that isoflavones help prevent collagen breakdown.

Fat Burning Foods for Get Slim Fast Diet

So you have decided to burn those extra pounds.  There is no best way to address this problem but to working on it consciously.  You can go to the gym and relentlessly jog your way to a fitter you.  Exercising is a proven and effective method to burn fats.  However, this activity will compete for your time.  You have everyday tasks that require the same amount of attention.  A suggested way to burn fat is through being conscious of what you eat.  Yes, what you take into your body often dictates your weight.  In this article, you will learn of various fat burning foods that you have to incorporate to lose those fats in a zap.

A helpful ally

The key to eliminating fats is to help your body in breaking these fats down.  In this task, you will be needing the help of another nutrient : protein.  Protein will aid you in weight loss in several ways.  First, it takes a lot more energy to break down protein compared to other foods, and according to experts, proteins does a better job in reducing hunger compared to carbs.  Also, protein builds up muscle mass you need to have a more efficient workout.  Get the protein you need from eggs.  The albumin or egg white is rich in protein and contains little to no fat.

Fats to burn fats

Yes, you heard it right!  It might sound crazy, but omega-3 fatty acids from fats of fish such as salmon will supply you of your needs.  The exact mechanism is unknown but researchers observed this consistent pattern in their studies.  Other studies suggest that omega -3 fatty acids can satisfy your cravings up to two hours after eating a fish meal.  Also, include other omega-3 fatty acid-rich foods such as canned tuna and herring to your diet.

Something from your kitchen

Vinegar is a kitchen staple.  But did you know that vinegar can help you burn fats?  It can stimulate a certain gene in your body responsible for breaking down fat. If you up for it, slurp about one tablespoon of vinegar a day.  To eliminate its acidic taste, dilute it with soda or milk.

Fruitful choices

If you are looking for fruits to add in your fat burning diet, pick pears and apple.  What do these fruits have?  These two fruits contain flavonoids.  It is natural substance that fights off fats.  It is observed in studies that women who consumed lots of flavonoids had significantly lower rise in body mass index in a period of 14 years compared to women who ate the least.

Another fruit you should consider is grapefruit.  Its fleshy white membranes are said to lower insulin and regulate your blood sugar and metabolism.

Avocados are often mistaken as a fatty fruit.  What people do not know is that this fruit is actually a powerful fat burner.  It has monosaturated fat loosen up cell membranes, allowing fat-burning hormones to act more on the cells.  It also contains substances that disable hormones that promote fat storage.  Also, it pumps up metabolism by providing defenses to the energy-producing components of the cells against free radical damage.  Yummy meal ideas:  Eat this fruit with tomatoes and salt as a morning power up.  Or you can add avocado to green bean salad and spinach.

Burners in a cup

Most of us love sipping coffee as part of our morning rituals.  But coffee can actually get your body in right shape.  Coffee is a powerful adrenaline stimulant.  Once adrenaline is released into your system, it signals your body to burn fat.  A cup of coffee several minutes before a workout will boost your performance in exercises.  You will burn more fats as a result.

Healthy Metabolism for a Better Figure

People often make excuses after gaining a few pounds. And one of their mostly likely excuses would be a slowing metabolism. This is based on medical fact. Our body's metabolic rate decreases with age. This makes it harder for us to burn fats from food which usually posed no problems in the past.

However, one can actually go wrong when health experts say otherwise. As far as certified nutritionists are concerned, the common understanding of metabolism is just but a surface to the whole truth. In defining metabolism, one must understand two biochemical mechanisms that comprised it : anabolism and catabolism.

• Anabolism is pretty much the construction process of metabolism. It is because of anabolism that tissues and cells repair themselves after suffering an injury or illness. Anabolism is responsible for growth and healing.
•  Catabolism, however, is the most commonly perceived idea of metabolism. This is the part wherein the body breaks down nutrients beginning in digestion. They also break down stored nutrients inside the body such as fats.

In a nutshell, the construction and chemical breakdown processes works in unison so that the human body can attain ideal metabolism. In order to find out whether the body has a healthy metabolism, one should know his or her metabolic rate. Metabolic rate is the overall percentage of energy used to fuel bodily functions, the calories your body normally takes and the amount of calories usually burned. These three ideas factor into the whole crude measure of metabolism. The ideal metabolism one needs to achieve, therefore, means that all these three aspects equally “digest” the right amount.

This general gauge of metabolism consequently follows the idea of proper diet and exercise. Contrary to what most people think, proper diet and exercise is pretty much the husband and wife in the nutrition analogy : they are both inseparable and equally necessary.

When it comes to diet, there are three major building blocks of the food categorization. The whole idea of knowing the types of foods boils down to knowing a “balanced diet”.

• Carbohydrates are energy-producing foods that are comprised of sugar and starch. Foods like bread, pasta, cakes, muffins, chocolates and rice are examples of carbohydrate-rich menu. When eaten in excess, they become fats.
• Proteins are the chemical compounds that promote growth and repair of cells and tissues. Proteins are essential to the whole idea of metabolism and these foods are often represented by lean meat, poultry, calcium-rich dairy products, fish and vegetables.
• Fats are not always unhealthy as common perception represents them. Contrary to popular belief, there are healthy fats necessary for the body. Omega-3 fatty acids found in fish and vegetable oils make a good auxiliary to nutrition development. Saturated fats ought to be avoided on frequent occasions because they add up more weight in the body.

Exercise is a way to promote better metabolism actively. By doing a lot of aerobic exercises, the body not only burns fat but also circulates blood faster and distributes nutrients more efficiently. Cardiovascular exercise promotes overall development in the digestive, respiratory, circulatory, and excretory systems. Weight training may not necessarily burn fats but it helps lessen the storage of fats after every food intake, as the excess mass goes to the process of building of more lean muscle fibers. An athletic body feels a lot better because it has attained a great measure of ideal metabolism people are yearning for.

Dark Chocolate - The Healthier Side

Some people think that a healthy diet often includes labeling certain food groups as being unhealthy. Take into consideration fats which have an important role in body providing energy and keeping our cells healthy. Another type of food which has been receiving negative reviews is chocolate. But chocolate has its fair share of positive benefits.

Why should we deprive ourselves of life's simple pleasures? Our food cravings after all are sublime messages that tell us that our body needs something. So the next time you feel that you're craving for a chocolate bar, why not take dark chocolate. It definitely is the healthier alternative.

Dark Chocolate for a Healthier Heart

A huge part why people often discourage eating chocolate has to deal with high fat content. But not all fats are considered as unhealthy. Dark chocolate in particular contains saturated and monounsaturated fats which is healthier. Saturated fats are made of stearic acid that can lower a person's cholesterol levels and reducing unhealthy fats.

Dark chocolate also contain powerful anti-oxidants and flavonoids that can unclog veins and arteries. Medical studies have proven that dark chocolate can lower the risk for heart attacks and stroke by as much as forty percent.  This however, should not be taken as a license to indulge carelessly on dark chocolate. It still contains a healthy amount of butter, milk and sugar which are rich fat sources.

Lessen your Cravings

Eating dark chocolate can do wonders for your weight. Studies have shown that eating dark chocolate could actually decrease your sweet food cravings. It helps satiate your sweet tooth and helps you resist reaching out for more sweets. Dark chocolate helps relieve the stress of sweet cravings making it easier for you to stick to your diet.

Helps You Release Stress

Dark chocolate triggers the release of feel good hormones which is the body's natural way of dealing with stress. And if you want to release your feel good hormones naturally then eating dark chocolate can be a healthy way of doing so. This is one of the reasons why highly stressed people often end up with food cravings. Eating is a natural way of satisfying our body and restoring our relaxed state. Stress could be taxing both on our minds and body, dark chocolate can be a way of replenishing our exhausted energy stores.

Managing Diabetes

Here's an interesting fact about dark chocolate. Chocolates that help people with diabetes could be something that can raise a few eyebrows or two. Dark chocolates contain flavonoids that are essential in the production of nitric oxide. Dark chocolate can help in controlling insulin sensitivity. Some medical studies have even shown that people who regularly ate dark chocolate lessened their risk for developing diabetes.

Helps Protect your Skin

Dark chocolate contains flavonoids which can protect your skin from sun damage. Medical research show that people who regularly ate dark chocolate are twice longer to develop skin redness after exposing themselves to the sun.

Brain Food

The brain consumes large amounts of energy. And sugars are the richest and fastest sources of energy for the brain. Dark chocolate is not merely an energy source but also enhances the flow of blood into the brain. It is able to improve blood flow for 2 to 3 hours. Some studies have also shown that people who ate dark chocolate regularly have higher cognitive scores.

If you're searching for a healthier way to satisfy your sweet cravings then dark chocolate could a healthy answer. But even the health benefits of dark chocolate could be put to waste when too much is taken. Eating a healthy diet means taking it moderately. Too much of a good thing can have negative effects on your health. Eat dark chocolates moderately and stay within recommended dietary limits.

Image: By jules (chocolate-2) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons