Healthy

Healthy Foods to Eat on a Budget

If you are on a tight budget, finding healthy foods at the grocery store may seem like a challenge, but there are healthy and economical choices in every aisle of the store. As tempting as all that junk food out there may sound, it really can be cheaper to eat food prepared at home. And with a little imagination and experimenting with herbs and spices in the kitchen, it will taste better as well. The first key to healthier eating is to have more healthy foods available to eat at home. So stop going to the drive-through and don’t buy any more pre-packaged, over processed foods that you probably have in your kitchen now. Get yourself organized by creating a meal plan and a grocery list for the foods you need to prepare those meals. The next step is to go to your local grocery store and start buying whole foods that you can prepare at home with whatever kitchen resources you have there.

Increasing your consumption of whole foods, especially fruits and vegetables, will actually make your food selections in general much simpler. If the foods you are chosing contain more than 5 ingredients and include a lot of unfamiliar, unpronounceable items, you may want to reconsider buying them. Counting calories, carbs, or fat grams won’t be as necessary when you select foods that are more a product of nature than a product of industry. Finding healthy foods to eat at the grocery store is pretty simple. They are found in the “fresh food” sections like the produce and refrigerated meat and fish departments. The frozen and dry aisles also contain good healthy foods, although there are many unhealthy distractions there as well.

Healthy foods you should have available at home to cook with include whole foods (food in its most natural state), fruits and vegetables, dairy products (low-fat milk, yogurt, cheese and eggs), seafood, lean cuts of pork, beef and chicken, naturally sweetened whole juices and lots of water.

The kind of foods to avoid include refined grains (white flour or white rice), refined white sugar, any form of corn syrup and anything out of a box that contains more than 5 ingredients.

Making the switch to eating healthy food does require a change in mindset, along with some imagination and preparation. It will help to make a weekly meal plan, and from that a good, organized grocery list to take to the store with you. This will help keep you focused and cut down on the number of trips you make to the grocery store.

Source by Blake Bowie

Reiki Tips and Tricks For a Healthy Lifestyle

In 1922, Mikao experienced satori, this means a brief flash of enlightenment. This is when he received Reiki from that spiritual experience. He had been working hard on spiritual development and went to Mt Kurama, to seek enlightenment, through a regimen of fasting and praying for 21 days. He wasn’t looking for an ancient system of healing, or any system of healing. However, Reiki came looking for him.

If we honor Usui then we should also honor his own words. In his Reiki Ryoho Handbook, Usui says, “Our Reiki Ryoho is something absolutely original and cannot be compared with any other (spiritual) path in the world.” And he later says,” I was not initiated into this method by anyone in the universe. I also did not have to make any efforts to achieve supernormal healing powers. While I fasted, I touched an intense energy and in a mysterious manner, I was inspired. It became clear to me that I had been given the spiritual art of healing.”

Hyakuten Inamoto, a Reiki Master and Buddhist monk from Kyoto, Japan, has studied the sutras, visited Usui’s village and continues to do extensive research on Mikao Usui and the origin of Reiki. It is his determination that there is no connection between Reiki and Buddhism. Even William Rand has now acknowledged, on his web site, that Usui originated the healing system that he taught, that it has no connection to Buddhism, Tibetan Buddhism, Tibetan shamanism or any other religion, and that no researcher has ever found a Tibetan sutra with Reiki symbols in it.

The healing technique is based on the idea that everything in the universe is made up of energy and this life force energy flows around us and through us nourishing our cells, organs, and glands. When one’s energy is low, imbalanced, or restricted by stress, injury, or illness, we are more susceptible to discomfort, further illness and disease. When one’s energy is high or balanced, one is more likely to feel relaxed and the body’s own innate healing abilities are awakened and utilized for healing.

Now that we know where Reiki has originated from, here are some useful tips and tricks that have helped me as a Reiki I, II and during my Mastership. First, when we spend time judging people, we are taking away from time we should be loving them. Love everyone. If you can’t, then silently bless them. Leave your ego behind. Before I work on a person or animal or thing, I ask that the universe help to remove my ego. By doing this, I am leaving judgements and personal projections out the door. This will open your mind to receive Reiki energy and impressions about that person that could be helpful for them. Eat healthy!

By treating your body like a vessel, which you want clean and clear, eat lots or fruits, veggies, lean protein, whole grains. Stay away from flours, sugars, and stimulants as much as possible because these items can clog your energy. Drink lots of water. Water removes toxins from the body better than anything. I try to drink half my body weight in ounces. Yes, this does make you go pee alot, but I know that every time I have to go #1, I’m taking more toxins out of my body and washing my vessel to make it clean and clear. Lastly, service to mankind. By helping others you are opening up your energy to the universe. This makes you more compassionate and selfless, thus learning the true meaning of love. These small tips and tricks will lead you to a healthier lifestyle and a happier person.

Source by Jenny Starley

How to Start Eating Healthy

Start Eating Healthy

To be able to eat healthy, you need to understand what the body needs to stay healthy and functional. Your body needs food for three main reasons. Firstly as fuel, to keep us warm and supply the energy we need to stay alive and to move about and work. Secondly, food supplies the necessary materials for growth and to repair worn tissues. Thirdly we need vitamins, minerals and other substances that are necessary for the chemical processes that take place inside our bodies.

The energy supplied by food is measured as kilojoules. Two-thirds of this energy is used to maintain our normal body temperature, the normal tone of our muscles and to keep our heart and other vital organs functional and healthy. Even when we stay in bed all day we will still need about two-thirds of our normal food intake to maintain our metabolic systems. Normal activities such as getting dressed, eating, walking, working and playing requires about 3350 kilojoules. A housewife uses about 9200 kilojoules to perform her basic household tasks.

The harder we work and the more we move about the more kilojoules we use up. Whatever kilojoules we use up in our daily activities, is supplied by food, but if we consume more kilojoules / food than the body needs you will gain mass. The aim of Eating Healthy is to get the balance right.

If you are NOT currently eating healthy, it can be difficult to start such a plan. IF you truly want to live the best lifestyle possible, then it is important for you to follow these tips to start eating more healthy. Firstly, rid your home of all foods that do not fall into the healthy categories. Keep junk foods and beverages out of your house, so that you will not be tempted. Keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. In case you cannot bear to toss out the sweets, try keeping something on hand, like chocolate chips. Eating a few of these won’t ruin your diet but also will give you that little sugary fix you rave.

Secondly, take a few moments to learn about what foods are the healthiest for you and how they work in the body. Most people understand what fruits, vegetables, and low-fat means and that dairy products are good for you, but few people understand why.

What Does Vitamins and Nutrients Mean?

Vitamins and Nutrients nourishes the body. They consist of micro- and macro-nutrients which is essential for good health and is consumed in small amounts. These are absorbed by the body unchanged and have catalytic functions. Vitamins are classified as fat-soluble (A, D, E and K) or water-soluble (B and C). The former and vit. B12 tend to be stored in the body. Many elements present in food are essential for health such as calcium, phosphorus and potassium. Others termed trace-elements are iron, zinc and iodine.

Carbohydrates, fats and proteins are macro-nutrients and when digested turns into glucose, fatty acids, peptides and amino acids. Macro-nutrients are interchangeable sources of energy. If sufficient non-protein calories are not available, the body cannot produce proteins for tissue maintenance. Tissue replacements and growth does not occur and considerable more dietary proteins is required for positive nitrogen balance. The polyunsaturated fatty acids are termed essential fatty acids (EFA) and must be included in your diet. The EFA and B6 is crucial in the functions of the metabolism.

Fiber mainly a complex mixture of indigestible carbohydrate material is a natural and much neglected component of the normal diet. Fiber components act in various ways for instance, prevention of constipation. Many intestinal diseases ie: colon cancer, Crohn’s disease, obesity, varicose veins and hemorrhoids are associated with the lack of fiber in the diet. Fruit and vegetables rich in pectins reduce plasma cholesterol by enhancing hepatic cholesterol, to bile acids and reduces the forming of gallstones. Fiber is the most important part of any diet.

Five Basic Groups of Nutrients

The key is learning about nutrients. When you understand how specific nutrients work in the body, you will be more likely to make healthy choices.

No single food is essential to our diet. What is important is to eat a variety of foods, there are five basic groups:

Proteins for building up the body. Throughout life there is a continuous breakdown and loss of body tissues. If a person does not get enough protein to make up for this loss, some of the less vital protein tissues in the body, such as muscles are broken down to maintain vital organs like the heart and kidneys. Illnesses cause a considerable loss of protein like infections, burns, broken bones and the stress after surgery.

Carbohydrates provide energy. Carbohydrates is a collective term for sugars, starches and cellulose. Most sugars are eaten in the form of sweets, jams, biscuits, cakes and drinks. A small amount is from fruit. Starches are found in potatoes, rice, pastas, wheat and maize. When we eat starches it gets broken down to glucose which is absorbed into the blood stream as a form of sugar. Cellulose is not a source of energy but it is needed in the diet, because of it’s major source of fibre or roughage. It stays undigested in the intestines to promote regular bowel movements.

Fats provide energy and flavour. Fat is contained in milk products like cheese, cream, butter and meat (visible around tjops or hidden in the fibres), fatty fish like pilchards, kabeljou and eggs. Fats have several roles in the diet directly because of its nutritional value and indirectly in improving foods and making them easier to chew and swallow. Vitamins like A,D,E and K are found in these fatty foods and following a low fat diet you need to supplement these shortfalls. Fats are very important because of the energy it provides, it is twice as much as carbohydrates or protein. Fatty foods remain longer in the stomach than low-fat foods, so they provide a greater feeling of fullness.

Natural or Organic?

The term “Health Foods” include natural and organic grown fruit and vegetables, various pills and herbs. Some of these foods are nutritionally good and some such as herbs and ginseng are unproven. The term “Health Food” is very misleading since it implies that all other foods are unhealthy.

Vegetarianism: There is nothing nutritionally wrong with being a vegetarian, in fact most nutritionist recommend this type of diet because it is high in diet fibre, low in fats, more fruit and vegetables. Many vegetarians eat eggs and drink milk, on the other hand some don’t use animal products at all and are as far as known very healthy.

Whole Foods: Whole foods are better than refined foods. This means that wholewheat bread and flour are healthier than white bread and flour. Choosing unrefined rice and maize rather than refined. Brown sugar is very little different from white sugar.

Organic Grown Foods: Most farmers and gardeners fertilize their soil with sulfate of ammonia, potash and phosphate ect. They also add manure and compost as much as they can find. Advocates of organic farming claims that the use of chemicals is artificial and that foods that are grown naturally are more superior. In fact there is no difference between them. Organic farmers avoid the use of chemicals, weed killers and pesticides. A few tasting trials that were carried out, could not distinguish which are organically grown and inorganically fertilized foods. Nutritionally they are the same.

Sea salt: Most salt comes from underground mines and is highly purified. It usually have some magnesium carbonate (a harmless mineral salt) added to make it flow freely. Sea salt contains natural Iodine.

Honey: Honey is simply sugar and water with very small traces of several vitamins and mineral salts. The food value of a teaspoon of honey is the same as a ¾ teaspoon of ordinary table sugar.

Cider Vinegar, Kelp, “Live” Yogurt and Ginseng: Cider vinegar is made of re-fermented cider, meaning, it is made in a similar way as wine vinegar. Nutritionally it provides a few calories and nothing else.

Kelp is a seaweed and a source of iodine which is an essential nutrient with a few mineral salts of lessor importance. It has no special food value.

“Live” Yogurt contains the bacteria which turned the milk into yogurt, whereas ordinary yogurt has usually the bacteria killed by pasteurisation. If it was made of full cream milk instead of skim milk powder, it would have tasted better and of nutritional value, not because of the bacteria that are still alive. The bacteria do not survive inside the human intestines and do not provide any benefits.

Ginseng is the root of a bush that grows in China and Korea. A vast range of magical properties is attributed to it, again no evidence or truth that it works has ever been found.

Balanced Vitamins: Most health shops sell tablets of balanced vitamins that have been extracted from wheat, yeast or liver instead of being synthesised in a factory. They were balanced so far as the wheat plant or the yeast or the animal’s liver were concerned BUT they are not balanced for Human needs. Wheat contains very little B2. Vit B1 in yeast extract steadily falls while it sits on the shelf. The B vitamins in the liver extract will depend on how the animal was fed.

Herbs: Herbs have a mystical appeal since they were used as medicines for centuries. Some of them have no effect, some contains poison like Comfrey and Rhubarb and some contain small amounts of drugs like Fennel. Some modern medicines are extracted from herbs, quinine was originally extracted from tree bark. Pleasant drinks can be made from some herbs, leaves and petals but they have no beneficial effects.

Healthy Eating at a Restaurant: Is it Possible?

If you and your family love to eat out, you may think that this lifestyle is not good for a healthy diet. In many cases, you would be correct. You can still enjoy eating out at restaurants and maintain your healthy diet. It’s all about making good food choices, which starts with learning about the nutritional value of the food you eat and what your body needs to stay physically healthy, mentally stable, and active.

When you pick up the menu, start by skipping over the alcoholic drinks section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many “bad” calories, which is not good for your body. The exception to this rule is when it comes to wine, especially red wine, which can be fine if you have a single glass.

Skip the appetizer menu, unless it’s a salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave for more. Examples of these are mozzarella sticks, potato skins, and chicken wings. Simply focus on the main course or if you must indulge, share a single serving with someone at your table.

Choosing the main dish is very important. Look at the ingredients of the dish. Anything with cream sauces or high-fat meats should be avoided and pass the potatoes and onion rings. Instead order side dishes like green salad and vegetables or ask for just the main course when possible.

Remember that portions is everything. Try to order from the lunch menu whenever you can, and ask for a doggie-bag right away. Split your meal in half from the start, so that you are not tempted to eat the entire plate, which is usually enough for two or three portions.

SKIP the desert menu, just like you did with the appetizers. If you have to have desert share or split your portion in half. Many fancy desserts at restaurants have more calories than your entire meal, so keep this in mind before you flag down the waitress to put in an order! Of course, on special occasions, it’s alright to cheat a little, but overall healthy eating requires lots of resisting temptations around you.

Healthy Eating While Traveling

Sticking to healthy foods while traveling can be one of the most difficult things to do in your life. If you learn how to make smart choices, then healthy eating is really not that difficult. This is probably not the best time to start a healthy eating program, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate travel is not as it first may seem.

When you are traveling by airplane, you may have to eat airplane food which can often be of poor quality, depending on the selection. When you book your flight, ask about your food options and ask if a vegetarian dish is available. Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they will be serving. If you can eat a larger meal before your flight, you don’t have to eat the meal that is served.

When driving or taking a bus, you may be tempted to stop at fast food restaurants. Avoid this whenever possible! If you’re on vacation, you may wish to splurge a tiny bit, but having fast foods more than once during a week can really be bad for you. If you must, choose the healthiest options available chicken breasts and diet soda is good choices.

Remember that you can take your own food when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunch meat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.

Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these options directly in the menu for the health conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in half and don’t forget to get a doggie bag. You’ll be well on your way to healthy eating, even away from home.

Yes, eating healthy foods when you travel can be a challenge. Your health is worth it. When you eat good foods, you will also fight off illnesses that you are likely to encounter when traveling and you will be more alert so that you can enjoy your trip.

Healthy Eating and Peer Pressure

Whether you are on a diet or simply enjoying a healthy lifestyle, you probably know that peer pressure to eat foods that are not good for you, is a major part of your life. If you are concerned about the food that goes into your stomach, don’t worry, there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

Parties are a major source of peer pressure, especially with alcohol. Alcohol contains hundreds of calories in just one drink take beer for an example: “one beer equals a loaf of bread” so when you go to a party, people might be pressuring you to have a drink and relax. It can be difficult to say no when they are constantly trying to convince you. Offer to go with to a bar instead. That way, you become the designated driver, they won’t want you to drink and drive, in fact, they will not pressurise you to drink. It’s a win-win situation for everyone.

Other times when you may feel under pressure to eat, is at work, when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow’s lunch as well.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your diet, even if you are good at resisting temptation on your own. When someone hands you a piece of cake and won’t take no for an answer, it can be difficult to know what to say! Here a little white lie might be appropriate. For instance, say that your stomach was upset earlier in the day, will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy, will get people to allow you to enjoy the party without a hassle surrounding food.

Refusing bad foods is fine, you should be eating good foods.

If you do not change your eating habits, disorders can develop, which will give your family, friends and doctor a real reason to be worried about your health. It’s ok to say no to peer pressure, but don’t say no to food in general!

Source by Drienie De Villiers

Healthy Living – Challenge Yourself To Living Healthier In 30 Days!

Everyone should have a goal of living healthier. You should want to eat healthier and to get exercise. Studies have shown that people who get in shape and stay in shape live longer lives, have more energy and are just happier people all the way around. There are some things that you can do to challenge yourself in the next 30 days to living a healthier lifestyle.

There have been numerous studies done that show that a habit (good or bad) is formed in 30 days. Well, we want to create a good habit. So, over the next month, take a step in each of these areas to live a healthier lifestyle.

First of all, if you are not doing anything already, you need to start an exercise program. If doesn’t have to be all time consuming or expensive. Something as simple as walking for 15 minutes a day to start is excellent. You can run, cycle, roller blade, sit-ups – anything to get your body moving. If you have an exercise program in place – great! How often do you work out? One day a week, two days? Make one of your habits to exercise more. You may have to get out of bed ½ hour earlier – but he benefits are well worth it!

You next habit is to make sure that you are eating healthier. This means eating 5 servings of fruits and vegetables each day. Everyone needs to get this into their eating plans. That many servings of fruits and vegetables sounds like lot – but is easier than you think. And, an easy way to do it is by making smoothies. 5 servings goes by really quickly if you put the right ingredients in them!

Another habit that you want to get into is to make sure that you are drinking 64 ounces of water each day. I know that there have been some out there now that is saying that this is not the case. Well, there are too many medical experts who say you should. Drinking adequate water flushes out the toxins in your body and carries nutrients to your cells. Drinking water also helps to keep our skin and hair healthy. We also want to keep our bodies hydrated. Dehydration can lead to all sorts of problems. Staying hydrated is also important because you need to replenish the fluids that you will lose by sweating as you work out.

So, there you go. That’s your challenge for the next 30 days. Get in the habit of exercising more, eating healthier and drinking water every day and see how much better you feel!

Source by Judy Mick

Wellness Activities to Stay Healthy

The workplace is like a second home for every employee. Creating an on-site wellness program is important because the majority of an employee’s time is spent at the workplace. Statistics from the Centre for Disease Control and Prevention show that an average a healthy individual misses three days every year while an overweight or obese individual misses five days. Not to forget the employee productivity, and the cost to the company. This is precisely why many corporates are adopting ways to look after their work-force. It is also one of the ways to attract talent, create bonding between the employees and decrease the employee turnover.

Good health begins with good food. And what can be better than introducing healthy menu options for the employees in the workplace cafeteria. It is a proven fact that scarcity of time often compels the employee to eat the options available at hand and that usually turns out to be the options from the cafeteria. An in-house company menu which allows the employees to make healthy food choices and not resort to junk eating is an ideal value-add. Moreover, as many company profiles demand travelling, educating the staff about what kind of food selection to make on the go, reading the label can help them immensely.

Empowering the employees with the understanding of healthy balanced diet is a smart way to help them eat mindfully. Nutrition consultations, camps to educate the employees about the various health aspects like portions sizes, essential nutrients, assessing the body composition, workshops to discuss the concerns of the employees, and health assessments would all create an environment of awareness within the organization. Health updates through various newsletters or online updates can be a fun way to educate them too. Outsourcing nutrition experts to design a diet considering the likes, dislikes, allergies, lifestyle, economic status, health conditions, blood parameters, age, gender of the employee can be a tool to motivate employees to look after their health and fitness.

A lot of fun-based wellness activities can also be undertaken by the employer at the workplace. Conducting regular medical check-ups and preventive wellness screenings to diagnose any health conditions on time can be organized. Encouraging employer- sponsored athlete teams is another interesting way to bring employees under a health platform. Measuring the distances in the halls and compounds of the company to set walking goals for the employees can make the employees more active during the day. Many organizations also decide on a theme for the month like ‘no sweets’ month, a ’30 minute walk daily’ month, a ‘low sugar’ month, or a ‘salt-awareness’ month that keeps the excitement going.

Onsite fitness activities like yoga, Zumba, and aerobics can be another step. Research shows that employees who are given these facilities are better at managing stress and can improve their work productivity. Figuring out the rewards for the top achievers not only for the work targets but also for the health goals can further motivate employees to work towards a healthier being.

Occasional absenteeism is inevitable. But habitual absences are the ones that can cost a lot to the employers and compromise on the overall productivity of the company and what better way can there be than introducing health and wellness activities for the employees?

Source by Arati Shah

Stick To A Healthy Lifestyle – How To Eat A Balanced Diet For Weight Loss

What is the best diet for weight loss? If you search online and browse in bookstores, you’ll find hundreds of them. But you have to be wary. A lot of them look attractive, but they might not be the healthiest option for you. There are many weight loss diet plans that tend to overcomplicate your eating and weight loss habits, too! What then is the best diet for weight loss that you should follow?

Cut Back Your Fat And Sugar Intake

First thing to consider is to apply the combination of eating healthy and at the same time curtailing your fat and sugar intake. More importantly, you should be physically active. An effective exercise routine should be part of your weight loss plan.

If you’ve been inclined on eating sugary and fatty junk foods and have limited physical activity, you basically need a change of lifestyle so that you will lose weight. Not that you have to do it drastically. Healthy weight loss needs you to adjust your healthy eating plan gradually. If you force and do it abruptly, dieting could be hard on your body. Likewise don’t be too keen to overwhelm your body with heavy exercises at the beginning. Don’t be so hasty in running a marathon if you’ve had zero exercise in the first place. In your diet and exercise plan to lose weight, take time to commence with it one baby step to the next at a time.

How to begin your diet for losing weight? Make a start by stopping your weight gain. That is, you should stop gaining weight first. Be careful with the foods that you eat. Restrict your consumption of sugars and fats. The best diet for weight loss includes a balanced diet. Take note that numerous fad diets do not fall into the category of balanced diets at all. Some of them would require you to eat too much of one nutrient, such as protein while skipping another important food group such as whole grains. Often, fad diets also cut out dairy foods in your meals. These diets are not filling and healthy.

Eat A Healthy And Balanced Diet- Change Your Lifestyle

Vegetables are part of a healthy diet and eating them will make you lose weight. However, see to it that your vegetable consumption can be a sustained eating habit and lifestyle. For a balanced diet to burn calories and shed pounds, prepare 3 servings of fruits and veggies, 2 servings of dairy foods (at least), 1 or 2 portions of meat and nuts and seeds for your meals.

In the process of losing weight, detoxify your body. Cut out your intake of fatty and sugary foods. While doing so after some time, you’ll notice that you’ll get rid and get used to skipping sweets and fatty foods wherein you’ll feel you’re as healthy as can be.

Apply The Magic Formula For Weight Loss- Burn Calories

Healthy weight loss is not all about dieting. To optimize your health and fitness program, you have to exercise. The magic formula for fast and healthy weight loss remains, and that is to burn more calories than you eat. Fifteen minutes of exercise a day is sufficient for an effective health and fitness program. You simply won’t lose weight but will feel healthy and energized as well.

Make that decision to lose weight and be healthy. It’s a wise decision that will affect the longevity and quality of your life. Adhere to a healthy and balanced diet for weight loss, exercise regularly and limit your consumption of junk food. You’ll be healthier and happier and have the zest to succeed in life.

Source by Walter H Menuet

Getting Healthy Before You Get Pregnant Leads to a Healthier Pregnancy and Baby

I have found many teenage girls being choosy and sulky over food and I include myself in this category. But once they start learning how to cook, the mother’s wacky old recipe tastes interesting if the young lady cooks it herself. Some women start eating all the veggies and fruits which they once hated as soon as they get pregnant. This gives rise to an interesting fact that if young ladies can cook their own food in a healthy way and start consuming it, they can be in a healthy state even before they get pregnant. I don’t know how far the idea holds true but being healthy by the time you get pregnant is very essential to have a baby as per experts in the healthcare domain.

It is just not that consuming healthy food is sufficient to conceive but you need to follow a series of steps to get healthy before you give birth to a healthy baby as it is evident that 1 in every 33 babies born in the USA have some sort of birth defect which can be fatal at times in the first year of the child birth. As it is apparent that healthy mothers have healthy babies, the women have lesser chances of having miscellaneous issues in their pregnancy such as miscarriages, premature labor, GD (Gestational Diabetes). The babies also are not vulnerable to premature birth, still birth or low birth weight.

PCH (Pre-conception health): Let us first understand about the pre-conception health as by the virtue of nature, womenhood is deployed with patience and they are ready to transform themselves for the new role with all the necessary sacrifices. PCH emphasizes on screening for diseases before pregnancy and encourages medical care for women in their child bearing age of 18 to 44 years. This feat improves their health and caters to the elements that might influence their pregnancies in future.

· Increase folic acid in diet: Studies revealed that women need to take B vitamin throughout the pregnancy and at least once a month before pregnancy as this vitamin helps preventing massive birth defects related to the spine and brain of the babies. Dark green leafy veggies are external sources of folic acid. Fortified whole grains and cereals and citrus fruits are also good sources to this prenatal vitamin.

· Balance your BMI: Obese women tend to have an increased risk for pregnancy complications such as type 2 Diabetes, heart problems and few types of cancers. Similarly, underweight people are also prone to serious issues in pregnancy. It is important to maintain the BMI (body mass index) before you are planning for a pregnancy. Regular exercising and consuming healthy food can get your BMI in place.

· Quit alcohol, smoking and drugs: Alcohol, smoke and drug abuse may turn your pregnancy disastrous. It is recommended to quit these habits much before conception as they apparently cause birth defects in the child and often cause intra uterine deaths as well. Seek assistance to quit these habits to have a healthy baby.

· Oral health is important too: People may wonder to know the relation between pregnancy and oral health. However, your oral health condition speaks volumes about your overall health as the inconsistency in your hormones in pregnancy causes bleeding and swelling gums. So, it is important to keep monitoring the oral health before and during pregnancy.

This caring is supposed to continue even after the delivery as you need to feed the baby and staying healthy is the key to having healthy and ample breast milk. As maintaining healthy habits stretches for a long time from pre-pregnancy to post-delivery, staying healthy should become a habit for life time. It is just not important to stay healthy for your baby but it is essential to stay healthier for yourself!!

Source by Richa Verma

Healthy Breakfast For a Healthy Lifestyle

One of the most important things that will help you live a healthy life is having a balanced diet. A healthy diet will help the body on the inside and will show on the outside. As children, our eating habits are heavily influenced by our parents who try to find a happy medium between letting us eat all the junk food we want to keep us happy yet still ensuring we get enough fruit, vegetable and a varied healthy diet. As adults we should be responsible enough to maintain our own healthy diet and know instinctively that we can’t much our way through a six pack of crisps in one sitting!

Breakfast is one meal you should not skip, it wakes up your metabolism and it can actually help you lose weight. A bowl of cereal in the morning can help you snack less on sweet foods during the day. It will provide you the energy you need, the vitamins and minerals and daily fiber your body uses to function during the day and it should keep you feeling full up until lunch. Cereals, fruit and milk in your breakfast will keep you healthy, and can help reduce the risk of developing diseases such as ulcer, gastritis, diabetes.

There is a strong correlation between intellectual performance and having a healthy breakfast at the start of the day. The morning meal will energize you and create a general feeling of well-being that will put you in a much better position to handle the daily challenges at work and at home.

A glass of fruit juice or a cup of tea with breakfast will rehydrate you and help with the assimilation of vitamins and minerals from food. What you should avoid is coffee, tobacco and alcohol unless you want to feel tired by lunchtime. Fried foods or high-fat foods will slow your digestion and give you a feeling of being bloated. Sweet foods will only give you a temporary sensation of being energetic and they will not appease your hunger. Whole grain rolls, hot or cold whole-grain cereals, combined with low-fat protein coming from hard-boiled eggs, lean slices of meat, poultry or fish, low-fat yoghurt and low-fat cheeses, fresh fruits and vegetables, can offer you a combination of healthy ways to enjoy breakfast.

Doughnuts or croissants will spike your blood sugar, making you feel hungry quickly and craving for carbohydrates. A healthy breakfast will keep the blood sugar level balanced and will sustain you until lunch.

Although incorporating breakfast into a busy day may seem difficult, the multiple benefits a healthy start to the day brings with it should convince you to allow for some extra time to prepare it in the morning. Start gradually to make the transition smoother. Oatmeal can be quick to prepare, toast may be a transition from no breakfast to having it on a regular basis. Your body will get used to being fueled by the food it gets in the morning, and your metabolism will improve. People who regularly skip breakfast tend to have a slower metabolism, which may actually come between their losing weight.

Source by Kimberlie Hutson

Healthy Snack: Turkey Cilantro Roll Up

Eating healthy can sometimes seem like a daunting task. If you’re used to eating out or eating high fat and high carb meals, it may be an adjustment but one that you can make without sacrificing taste. Yes, it takes a little more preparation and thought to put together healthy meals and snacks that TASTE GOOD! Those last two words, taste good, seem to scare people away from eating healthy. So many think that eating healthy means eating bland chicken breasts with unseasoned rice and steamed veggies without a smidgen of spice. Not the case! You can actually eat delicious food without feeling deprived. My snack idea is the perfect balance of flavor and healthy food.

I like to use healthy proteins on hand at all times. Protein seems to be one of the hardest elements to find or grab. To make sure you’re prepared, it’s a good idea to have hard boiled eggs, baked chicken, organic deli meats and grass-fed beef on hand that have all been cooked. This way you can put together an easy snack without cooking multiple times each day. I also like to add in delicious carbs that are good for you like flavorful veggies and peppers. Quinoa, brown rice, oats and home made granola mixes are also great sources of healthy carbs. Healthy fats are a must! I always keep healthy fats like grass-fed butter, oils and nuts in my refrigerator and pantry. Spices are also a fantastic way to change the flavor without adding a ton of calories or unhealthy ingredients. Balance is key. You want to make sure you’ve got a solid balance of protein, carbs and fat for all of your meals and snacks. This can help control blood sugar levels so you don’t get energy spikes and crashes.

For this snack, we used Plainville Farms Turkey (no carrageenan) with organic spinach and Bolthouse Farms Cilantro Avocado yogurt dressing. We’re pretty much in love with these dressings right now because they don’t pack a bunch of junk, are based with yogurt and have only 40 calories for 2 tablespoons. You can enjoy them without the guilt!

4 pieces Plainville Farms Turkey

2 Handfuls Organic Spinach

2 Tsp Bolthouse Farms Cilantro Avocado Dressing

1 Roll Up: 2 Pieces of Turkey + 1 Handful Spinach + 1 Tsp Dressing

Assemble your roll ups and enjoy!

Additions + Options: You could easily add extra veggies to this recipe to increase the nutrient value. Peppers, onions and tomatoes would be great options to add in. Herbs such as fresh cilantro would add even more flavor. Add sliced avocado to up your fat content. Get creative with your snacks and you won’t be bored or unsatisfied.

Source by Margot Rutigliano

Healthy Lifestyle: It’s Your Choice

A few weeks ago one of my regular clients was having a bit of a break down. “Why is losing weight so hard?”, she asked. She felt it was unfair that she couldn’t go out to eat and order anything she wanted. She felt it was unfair that she had to squeeze in her daily workout into her busy, and stressful day.

Thinking things are unfair, or that you ‘have to do something’ is a defeating mindset and ultimately a waste of energy- a precious resource for most people. It leaves the impression that you are a victim of your surroundings. And, it’s simply not true. You don’t have to do anything.

In reality every action you take, every decision you make is a choice. The knowing that you choose your course of action puts the power back in your hands. In extreme circumstances, the alternative choice can be so negative that making the right choice doesn’t require much thought. For example, making the decision to get out of a freezing cold lake after you fell in.

When it comes to weight loss and leading a healthy lifestyle, remembering that you have the power to choose can be very liberating.

For example, if you’re out at a dinner party and someone offers you a chocolate cheesecake, you can either think ‘I can’t eat that’ or ‘I choose not to eat that’. In the latter thought, you’re acknowledging that you have power over your decision.

Another example is your thought process in relation to exercise. You can say ‘I have to workout this morning’ or ‘I choose to workout today’.

Acknowledging that you have a choice is a simple and very powerful tool in your weight loss success. There are a few necessary steps to make it easier to make the better choice. First, pick a program that is proven to be successful. Do your research, and learn what you need to do in order to be successful. There’s no point making choices that will not yield results. Next, make changes in your environment to help you make the better choice. This could include throwing out the junk food in your house, stocking your fridge full of fresh fruit and veggies, or rearranging your work schedule so you have a longer lunch break (long enough for a brisk walk!). Finally, enlist a coach or support network to keep you accountable to your action plan.

No matter where you are today, YOU have the power to change where you are tomorrow by the decisions you make… So make good ones!

Source by Tanja M Shaw