Month: December 2017

Prenatal Diet for Good Nutrition During Pregnancy

One of the first things you can do to insure the health of your unborn baby is to learn all you can about proper prenatal diet. Good nutrition is vital when it comes to properly developing human tissue and to help prevent pregnancy complications. Many women question what foods are safe during pregnnacy and which foods will provide the best nutrition for a growing fetus and the needs of a pregnant body. Many magazines and websites address the questions pregnant women have about the prenatal diet.

This is an excellent website for pregnant women to explore the pregnancy diet. The site explores the needs of the pregnant body, the role of good nutrition and specifically what foods are important to include in the pregnancy diet and the benefits they provide. Pregnant women can learn about the importance of iron in the pregnancy diet, how to avoid constipation and why it is necessary to include protein, fat and the proper amount of calories in your prenatal diet.

This website explains the important ingredients of a pregnancy diet such as why the diet needs to address the need for folic acid in the prenatal diet. It also talks about receiving enough iron, and why calcium and vitamin D are also important parts of a healthy prenatal diet. The section that I found most interesting was the one on dietary cautions during pregnancy. Every pregnant woman needs to know not only which foods are good to eat but what foods should be avoided while pregnant. This website explains about artificial sweeteners, seafood, caffein and herbal teas and why pregnant women should take caution around these dietary items.

Baby Magazine

There is a section in the magazine and on the website that addresses the issues concerning prenatal diet. Pregnant women can discover a healthy eating plan that includes pregnancy weight guidelines and it also discusses the topic of pregnancy cravings. I found a section on Food Safety 101 that discusses eating fish while pregnant and gives readers 5 tips for safer pregnancy eating.

FitPregnancy Magazine and

FitPregnancy is my go-to magazine for pregnancy information. As a mom and writer on the topic of pregnancy I look for sources of high quality that contain information of relavancy to the topic of prenancy. FitPregnancy contains many topics important to pregnant women including and excellent section on pregnancy nutrition. Currently pregant women can find topics being discussed about pregnancy super foods, soy safety, the prenatal diet, and the top 10 nutrition blunders made by pregnant women.

Nutrition During Pregnancy Resource List

The Food and Nutrition Information Center of Beltsville, MD has a Nutrition During Pregnancy Resource List that they put out in September of 2010. It includes books, pamphlets, booklets, brochures, fact sheets, and websites that contain information about prenatal diet and pregnancy nutrition. This resource is available by pdf located HERE. The list includes a description of each resource, author and when appropriate the website to find the resource. You will find information and resources about food safety, general pregnancy, fitness tips, as well as diabetes and pregnancy.

The prenatal diet and proper nutrition during pregnancy are important for the good health of the baby and for the pregnant mom. Many health issues are directly related to diet which makes it vital that women understand just how important it is to get the facts about what makes up a proper prenatal diet. Women are finding the benefits of seeking out proper diet before conceiving to help insure the health of their future child. Good prenatal diet resources are available through prenancy magazines, and pregnancy websites.

How to Eat More Omega-3 Fatty Acids: Lower Heart Disease and Protect Against Cancer, Dementia and Depression

Omega-3 fatty acids are thought to be prevent heart disease, stroke, depression, arthritis and cancer. With new studies all the time showing those who eat food containing Omega-3 on a regular basis often have lower incidences of these diseases, and others, it’s no wonder the Japanese who eat foods containing more Omega-3 than any other nationality on the planet also have the lowest incidence of any of these diseases. If you’re trying to improve your health and want to increase your intake of Omega-3 fatty acids, here are the foods you can eat to do so.

Fish – Of course, the first food you should eat if you want to increase the amount of Omega-3 you eat is fish. Loaded with DHA and EPA, forms of Omega-3 fatty acids, eating fish will automatically increase your Omega-3 intake.

Eat tuna (make tuna sandwiches, add to a salad, eat tuna grilled on the barbie, or a tuna steak with a nice side salad), salmon (salmon steaks, salmon sandwiches, salmon on sushi), anchovies (awesome on pizzas and on wholewheat bread with a boatload of veggies and some sesame salad dressing) or sardines (wonderful on wholewheat bread with a scraping of butter).

Oily fish gives you a good dose of Omega-3 fatty acids and, with so many ways to cook and eat it, it’s versatile too.

Eggs – Weirdly, some people still think eggs are unhealthy. They’re not. In fact, all the negative news about ‘bad cholesterol’ from the 1980s and 1990s has now been disproved, now we know eggs actually have the ‘good cholesterol’.

Eat eggs as omelettes, fried eggs on bread, boiled eggs chopped up on a green salad, or eggs in an egg salad sandwich. Add some paprika to give your eggs a bit of spice, or Italian herbs and some low-fat cheese before you whip up that omelette.

Of course, you can also buy Omega-3 eggs, which have a higher Omega-3 content than your regular egg. Some people say they taste fishy. Personally, I don’t taste any difference but, with a much higher amount of Omega-3 in them, if they taste alright, why not.

Cheese and Milk – If, like me, you’re a dairy products fan, you’ll be happy to know cheese and milk contain high levels of Omega-3.

Drink a glass of milk, whip it up with eggs in an omelette or pancakes, make a milk shake with some yoghurt and fruit, or make your own homemade ice cream.

As for cheese, a grilled cheese sandwich hits the spot, as does cheese on toast, cheese in an omelette (along with milk and eggs, the perfect Omega-3 food), cheese grated onto a salad or onto of a wholewheat pizza and, of course, cheese on a stick with pineapple.

Walnuts – This delicious nut is also a great source of Omega-3. With walnuts, you can just nibble at a handful or, better yet, slice them into small pieces and add on top of a dark green salad. They’re also wonderful on the top of ice cream, added into cookies or chocolate cake, and don’t forget walnuts go great with a couple of slices of cheese and some crackers.

Getting more Omega-3 in your diet isn’t difficult. Just choose the foods you like and that are healthy and make sure you eat them 3-5 times a week.

More Information:

Omega-3 Health Benefits – WebMD

Promoting Sound Sleep for Good Health

If you are like the average person, you find yourself inundated with endless amounts of information that stress the importance of maintaining your health and well-being by eating nutritional foods and following a healthy lifestyle. Certainly, none of us could argue with that. But, did you know that staying in good health also means developing and maintaining healthy sleep habits? With today’s hectic lifestyle getting a good night’s rest can be an enormous challenge, but also a real necessity. Without the proper rest, the body is going to suffer. Millions of people are experiencing mild to severe health consequences — from chronic headaches to morbid obesity — simply, because they are not receiving adequate sleep. Here are a few things you can do with little effort to help promote sound sleep and keep your body functioning at an optimum level.

Engage in some form of moderate exercise every day.

Exercise does more than keep our hearts healthy and our bodies looking fit. It also helps us to relax and unwind after a long, stressful day. Our bodies were made to move, so it’s important to exercise moderately for at least 30 minutes every day. If you don’t have the time to perform an entire exercise routine, you can incorporate the activities you already do each day, like walking. Whenever time or weather permits, choose an activity you love doing, such as bicycle riding, rollerblading, or kayaking or hiking.

Add some nutmeg to a cup of tea or warm milk.

Nutmeg is a spice used essentially in baking, but it can also provide soothing benefits for the mind and body at the end of a busy day. When used in moderation, nutmeg can help you relax and drift off into a deep, sound sleep. Add about ½ a teaspoon to a cup of hot tea (preferably, decaffeinated) or some warm milk. If desired, sweeten with a little sugar or honey.

Close all window shades, blinds and curtains to block out as much light as possible.

Bright lights from the street, buildings, other apartments, and even your own living space can be a huge hindrance to getting a good night’s rest. To make sure you are not disturbed by lights from the outside, close all bedroom shades and those in adjacent rooms which have a direct impact on your sleeping area. Keep lights in your apartment or home off at night, except for an occasional night light, especially if children or older persons are present in the home.

Avoid reading, watching TV, or doing other activities which require mental concentration just before going to bed.

Nothing keeps you awake more than performing activities which require focus and concentration right before bedtime. Our minds are constantly bombarded with news, conversation, problems to solve and tasks to complete for 12-14 hours a day. It’s only natural to need time and the right atmosphere to unwind from all the stimulation we’ve been surrounded by throughout the day, and to prepare our bodies for sleep. Sleep comes more naturally and more readily when our minds have had a chance to de-clutter and let go of all the information we’ve absorbed during our waking hours. So, it’s best to turn off the television and put the book down at least 30 minutes before preparing for bed. Your body will thank you for it in the morning.