Can Do Dieting During Pregnancy?

Trends in maternal diet, is healthy if dieting while pregnant?

This is becoming a trend now to go on a diet while pregnant. Fear of weight gain due to pregnancy and fear of weight will not go down again after pregnancy triggers the maternal diet. But whether it be dieting while pregnant?

In fact, by the time you actually get pregnant weight had to be increased. Weight gain will provide backup power when pregnant because the baby also needs nutrients needed for fetal development.

Less weight during pregnancy will affect brain development and intelligence of the baby. Conversely, if excess weight would be a bad influence also which can increase the risk of preeclampsia, gestational diabetes, hypertension and complications during childbirth.

What is the ideal weight during pregnancy? Height and weight of the pregnant women before pregnancy to determine ideal body weight experienced during pregnancy. In general, pregnant women need a weight gain of 12 to 17 kg. If your weight before pregnancy you have less, then you can gain weight 14-20 kg. While you have excess weight before pregnancy, weight gain you need is about 7-12 kg.

Here are some of the causes of weight gain while pregnant:



1. Blood volume increases. At 30-32 weeks gestation, the volume of red blood cells will be increased a maximum of 30%. At the age of 38-40 weeks, the blood volume will begin to stabilize. Plasma volume will increase about 1.3 liters or 40%.
2. Because the baby is in the womb itself. The baby's nutritional needs are as important as the nutrients needed by the pregnant women. Because of the food consumed by pregnant women were absorbed by the fetus then there are times when pregnant women like to eat a lot. With increasing appetite naturally weight will increase.
3. The amount of fluid in the body increases. Components of water in the body will increase by about 6.5 liters in pregnancy than normal amount should be, so the volume of amniotic fluid will increase. So in essence, is the most important for pregnant women not to diet but keep eating healthy and nutrition so that the fetus can be maintained until the pregnancy, among others, the following:
4. Carbohydrate needs. Carbohydrates are needed as an energy source to support the development of the fetus. Carbohydrates are needed every day totaling at least 2300 calories and is derived from white rice, brown rice, wheat and others.
5. Protein needs. Protein is needed to build new cells forming the basic structure of the fetus and organs. 12 grams a day of protein derived from soy milk, chicken breast and yogurt.
6. Calcium needs. Calcium serves for the formation of bones and reduce the risk of the baby of pregnant women have osteoporosis. It is derived from milk, almonds and yogurt.
7. The need for folate / folic acid may help reduce the risk of damage to the brain, red blood cells and placental growth. Foods that contain folic acid include broccoli, bananas, avocados, spinach.
8. The need for iron / red blood cells during pregnancy will increase by 30% so it needs iron to make hemoglobin. The growth of the placenta and fetus are rapidly even need iron. Intake of iron can be obtained from eggs, tuna, spinach, soybeans and dairy, broccoli and red meat.


Source : metris-community

Omega-3 Supplements Don’t Lower Heart Disease Risk After All

If you want to protect your heart, stick to exercise and a healthy diet, and pass on the fish oil pills, says a new study.

For years, doctors and health experts have recommended taking fish oil supplements, rich in omega-3 fatty acids, to lower the risk of heart disease. But the latest study on the issue — an analysis of previous clinical trials on the effects of omega-3s — shows that the supplements don’t lower users’ risks of heart attack, stroke, sudden death or death from heart disease or any cause. Although the rates of these events were lower among those taking omega-3 supplements compared with those not taking them, the differences were not statistically meaningful, the authors said.

It’s not the first time that the cardiovascular benefits of fish oil have been questioned: another recent analysis of previous research found that the supplements didn’t prevent heart attack or stroke in people with heart disease. (Separately, other research has suggested that that pills have little effect on boosting memory in Alzheimer’s patients, reducing symptoms of the disease or improving thinking and verbal skills compared with placebo.)

In the current analysis, published in the Journal of the American Medical Association and led by Dr. Moses Elisaf of the Lipid Disorders Clinic at the University Hospital of Ioannina in Greece, the scientists reviewed 20 studies dating back to 1989 that involved 68,680 participants. Volunteers in the studies, most of whom were heart patients, were randomly assigned to take either 1.5 g of omega-3 supplementation or a placebo every day for about two years. They were followed for heart events, including death, heart attack and stroke.

While the omega-3 users showed a 9% lower rate of heart-related death compared with the controls, and an 11% lower rate of heart attack, these differences were too small to attribute to the omega-3 pills.

The findings may lead to some confusion among people — both heart patients and those who are healthy but trying to avoid heart disease — who may be taking omega-3 supplements daily. While some early studies did show a significant benefit from taking fish oil pills, data from newer clinical trials weakened that effect. That may be because at least one early, important study did not blind participants or researchers, meaning that everyone knew who was taking omega-3s or placebo. Further, inconsistencies between the included trials, such as the dosages of supplement used or preexisting conditions among participants, may have contributed to the discouraging findings.

Much other past data showing benefits of omega-3s also came from studies that did not randomize participants into fish oil and placebo groups, and instead retrospectively compared heart events in people who chose to consume more omega-3 fats than others.

Another reason the current study failed to find a benefit may be that more people are using better treatments for heart disease these days, including cholesterol-lowering statin drugs. Elisaf says he wasn’t able to eliminate the potential influence of these medications in lowering rates of heart attack and death from heart disease overall. “We need more data in order to have a clear answer about the role of omega-3 fatty acid supplementation in everyday clinical practice,” he says.

The authors acknowledge that additional research may help determine whether omega-3 supplements may still benefit people depending on their individual risk of heart disease, or if their diets are low in foods that are naturally rich in the fatty acids.

Currently the American Heart Association (AHA) advises people with high triglyceride levels to eat more fatty fish — the omega-3s in oily fish help boost good cholesterol and lower triglycerides — but to discuss supplementation with their doctor if they can’t get enough from their diet. The organization does not recommend the pills in general as a way to protect the heart.

Both the AHA and many doctors recommend eating more fish, however: everyone, including healthy people and heart patients, should eat at least two servings of fish per week to benefit from the omega-3 fats. “If people are taking supplements because their physician prescribed them, they should consult with their physician before stopping,” says Dr. Donna Arnett, president of the AHA and professor of epidemiology at the University of Alabama at Birmingham. “But I would tell them they should not stop eating fish. The results of this study are about dietary supplements. So dietary sources of omega-3s may be different than supplements. They should not assume that dietary sources are not useful.”

Which means that the advice you’ve been hearing all along remains the same — eat more fish. It’s good for your heart.

Source : http://healthland.time.com/2012/09/12/omega-3-supplements-dont-lower-heart-disease-risk-after-all/

The Naptime Chef’s Fall Recipe for Foodies Who Are Also Harried Parents

Four years ago, when my first child was born, I started teaching the foodie in me how to be a pragmatic parent. I set out to streamline my husband’s and my favorite recipes so they could be made during naptime or any other precious little downtime I had. I nicknamed myself the Naptime Chef and started blogging about these early attempts at simplifying dishes without sacrificing flavor — attempts that led to me scraping more than my fair share of food into the garbage. But with a little practice, I came up with some great family-friendly recipes and in March published my favorites in my first cookbook. Maybe I’ll whip up a sequel after baby No. 2 arrives in January.

In the meantime, it’s apple season now, my favorite. I do my best to incorporate the fruit into just about every meal possible. From apple pancakes to apple cheddar soup, name your favorite food and I’ll add apples to it.

The beauty of my apple cake is that it is a simple one-bowl affair with only the most basic of stirring required. The preparation fits so perfectly into our hectic daily routine it makes an apple pie look positively arduous. Why bother coring and slicing half a dozen apples when you can get the same amount of flavor from simply chopping up two of them and pouring some batter into a pie plate?

I often whip this cake up before school while my daughter is eating breakfast. It’s delicious and it really can be made whenever you have 10 minutes to spare.

Ingredients
1 cup granulated sugar
1 ¼ sticks unsalted butter, melted and cooled
2 large eggs
2 teaspoons pure vanilla extract
1 cup all-purpose flour, sifted
½ teaspoon kosher salt
2 apples (Gala or MacIntosh are best), peeled, cored and chopped into 1-inch chunks (about 1 cup)
Confectioners’ sugar for dusting

1. Preheat the oven to 350F. Butter the bottom and sides of an 8-in. pie plate, or baking dish of equal size, and set aside.

2. In a large bowl, add the melted butter and sugar and stir well. Then, stir in the two eggs and the vanilla extract until completely incorporated.

3. While slowly stirring, pour in the flour and kosher salt and stir until the flour is just combined and no longer visible. Do not overmix the batter.

4. Scatter the fruit evenly in the bottom of the buttered baking dish. Pour the batter over the fruit and use a spatula to spread it evenly on top.

5. Bake the cake for 40 to 45 minutes, or until the top is golden brown and a cake tester inserted comes out clean. Allow the cake to cool completely in the pan. Before serving, dust lightly with confectioners’ sugar.



Source : http://healthland.time.com/2012/09/12/apple-cake-the-naptime-chefs-fall-recipe-for-foodies-who-are-also-harried-parents/

Healthy eating for children, Best Nutrition

Although their growth is slower than in infancy, school-aged children still have high nutritional needs but fairly small appetites. So it's crucial all meals and snacks continue to be rich in nutrients and energy. The food choices children make during the crucial years of development can influence their future health risk and can also influence food habits in later life.

A structured eating plan with regular meals and snacks is important to establish good eating habits. Ensure there's also plenty of variety - burgers and chips are fine occasionally, but not for every meal.

A limited number of foods makes it difficult to obtain the full range of nutrients. Make sure your child has a range of foods based on each of the main food groups.
 

Energy

School children still have a high energy requirement for growth and activity, but increasing numbers are becoming overweight. This is because they’re eating too many calories and not being active enough to use up the extra energy they’ve eaten.

If you think your child is putting on too much weight, don't make a big issue of it. Instead, encourage physical activity in whatever form (football, netball, walking the dog, cycling, swimming and so on).

Base meals and snacks on the five main food groups, but limit fatty and sugary snacks.

An overweight child still needs a nutrient-packed diet that provides all the essential building blocks for growth and development. Encouraging healthy eating should ensure children maintain a healthy weight. Make sure the whole family is eating healthily to provide good role models.
 

Calcium

This mineral is important for healthy bone development. Good sources include dairy products such as milk, cheese, yoghurt and fromage frais, as well as fortified orange juice, green leafy vegetables, cereals, sesame seeds and tofu.

Your child should ideally aim for three servings of calcium-rich food a day - for example, a 150ml glass of milk, a small pot of yoghurt and a small matchbox-sized piece of cheese.
 

Folate

This vitamin is important for growth, but intake is low in some children, especially those who skip breakfast because fortified cereals are a good source of folate. Other sources include bread, green leafy vegetables and pulses.
 

Iron

This mineral helps to keep red blood cells healthy. Insufficient iron intake can lead to iron-deficiency anaemia, but this is much less common in primary school–aged children than their younger and older siblings.

Good sources of iron include red meat, liver, fortified breakfast cereals, beans and pulses.

To help absorb the iron more effectively from non-meat sources, combine it with vitamin C-rich foods such as citrus fruits and fruit juice.
 

Fatty and sugary foods

This group includes spreading fats (such as butter), cooking oils, sugar, biscuits, cakes, crisps, sweets, cream and ice cream, chocolate and sugary drinks. These foods shouldn't be eaten too often and, when they are, should only be consumed in small amounts.

They're loaded with calories, fat and sugar, and don't necessarily contain many vitamins and minerals. Also, sugary foods and drinks (including fruit juice) can increase the risk of dental decay.

Limit the amount of sugar and sweets eaten, and offer them at the end of meals, rather than in-between.

Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water is the best drink between meals.

Source : bbc

The Best Nuts to Eat for Nutrition

Including nuts in your daily diet is good for your heart and can lessen the risk of heart disease. Nuts contain high amounts of unsaturated fats, which help clear out your arteries and promote healthy colon function. In addition, nuts are high in fiber, keeping you feeling full for longer than many other snacks. While all nuts are beneficial to your health, some nuts are higher in nutrients than others. 

Almonds

• Almonds are high in magnesium, potassium and vitamin E. In addition, almonds contain a very low amount of unhealthy fat and promote healthy colon function. One-quarter cup of chopped almonds contains approximately 150 calories and 25 percent of your daily magnesium requirements. Consider adding walnut slivers into your favorite salad, or sprinkling them over a cracker with cheese.
  
  

Walnuts

• Walnuts are one of the best nuts to add to your diet as they contain high amounts of omega-3 fatty acids. According to the Mayo Clinic, omega-3 fatty acids promote a healthy heart and have anti-inflammatory properties that lessen the effects of asthma and arthritis. One serving, or 8 oz., of chopped walnuts contains approximately 180 calories. Try adding one serving of chopped walnuts to your favorite cookie recipe or eating them with your morning cup of coffee.

Pecans

• Pecans are a nutrient-rich nut that you can add to your diet to boost your consumption of over 19 vitamins and minerals. The nutrients in pecans include zinc, magnesium, vitamins E and A, copper, potassium and vitamin B. According to the website sixwise.com, just 3/4 cup of pecans each day can lower bad cholesterol and help clear your arteries. One serving of pecans contains approximately 200 calories. Add pecans to your favorite cookie or bread recipe, or eat them as a side with your morning toast.

Cashews

• Cashews are one of the lowest-fat nuts that you can add to your diet. Cashews contain high amounts of copper and zinc, both essential nutrients for your body. One ounce of dry-roasted cashews contains approximately 160 calories. Try eating cashews on their own or sprinkling them over a chicken breast before baking it.

Source : http://www.ehow.com/

10 Foods to Make You Happier

We’ve all had a rotten mood. For many people, eating food (such as junk food) can make their health worse; which only worsens their mood.

But what if there was food that was healthy, and could also act as a natural anti-depressant? There are foods that meet those qualifications! Here are the 10 best foods, that will make you happy, and keep you healthy:

10. Swiss Chard

This little-used vegetable contains a lot of magnesium. Magnesium is a nutrient that is a vital part of the biochemical reactions that increase energy levels in the human body. 

A study in 2009 in the “Australian and New Zealand Journal of Psychiatry” discovered that lower magnesium levels were associated with higher depression scores.

9. Blue Potatoes

Blue Potatoes aren’t exactly a commonplace produce to find in a grocery store. However, they have powerful antioxidants known as anthocyanins; anthocyanins provide neuro-protective qualities, like reducing the brain inflammation that is commonly associated with depression, and boosting short-term memory. Your thyroid gland is maintained, as well, by the iodine found in the peel.

8. Mussels

Mussels have moderate to high amounts of Vitamin B12, Selenium, Iodine, protein, and Zinc, while being low in calories and fat. The Iodine helps to, as previously mentioned, support the thyroid gland, which helps to regulate mood and weight; the Selenium and Zinc help the thyroid gland, as well. The Vitamin B12 helps to strengthen and insulate a person’s brain cells, which keeps the brain sharp over time.
Note: Be sure to eat farmed mussels rather than wild mussels, as this will not only benefit your health, but the health of the environment as well.

7. Dark Chocolate

Yes, you read that correctly. Dark chocolate has benefits that milk and German chocolate do not have. Dark chocolate improves the blood-flow to the brain, and provides an instant boost in concentration and mood. This will help you to feel more energetic and vibrant. However, don’t go overboard: The “Journal of Psychopharmacology” says that all you need is a few ounces of dark chocolate each day to reap the benefits.

6. Greek Yogurt

Calcium – which Greek yogurt has large amounts of (more than milk) – helps a person’s brain by causing it to release happiness-inducing neurotransmitters. Greek yogurt also has more protein than regular yogurt, which makes weight-loss easier.

5. Asparagus

Asparagus has high levels of folate and tryptophan. Low levels of folate have been linked to depression in half of all cases of depression, according to recent research. Tryptophan is also used by the brain to make serotonin, which is one of the human brain’s main mood-stabilizing neurotransmitters. Note: Turkey is also a great source of tryptophan. While it has been known to make people sleepy during Thanksgiving, the tryptophan requires calories in order to activate its sedative-like effects.

4. Honey

In regards to health, honey is far better than regular sugar. Honey contains kaempferol and quercetin, which helps to prevent depression (and keep your brain healthy) by reducing inflammation in the brain. It also won’t send your body into “fat-storage” mode, like regular sugar can, by having less of an impact on blood-sugar levels.

 

3. Cherry Tomatoes

All tomatoes have a substance known as lycopene. Lycopene is an antioxidant that fights inflammation in the brain and generally protects the brain. For best results, eat them with olive oil; olive oil helps to increase the absorption of lycopene.

 

2. Eggs

Eggs contain moderate-to-large amounts of Zinc, Vitamin B, Iodine, Omega-3 Fatty Acids, and protein. Not only can eggs keep you energized, they can also keep you full (stomach-wise) for longer! A 2008 study in the “International Journal of Obesity” found that people who had eggs for breakfast lost considerably more weight, compared to those who ate bagels for breakfast.

 

1. Coconuts

Despite the fact that coconuts are most commonly found in unhealthy desserts, coconuts do contain medium-chain triglycerides. Medium-chain triglycerides are special fats that fuel better moods and promote general brain-health. Note: Coconut milk, on the other hand, is actually pretty unhealthy. Stick with unsweetened coconut shavings.

 

Source : http://listverse.com/2012/03/28/10-foods-to-make-you-happier/

Salmon, Super Foods For Pregnant Women

Salmon consumption was found to increase the health of pregnant women and fetus. The findings of the scientists from the University of Granda showed that consumption of two servings of salmon a week to promote the health of pregnant women and infants as a whole.

Scientists found that increasing levels of intake of salmon omega-3 fatty acids and increase the antioxidant defenses in pregnant women and infants. Consumption of salmon is also known to not change the level of oxidative stress, inflammatory response and homeostasis (resistance) vascular.

In the study, researchers used a random sample of pregnant women are low levels of fish consumption. Samples were divided into two groups. The first group, the diet of pregnant women to apply as they do. While the second group, pregnant women were given the consumption of two servings of salmon from 20 weeks gestation until the specified time limit.

Salmon used in this study have been preserved and given a special diet so that salmon have a high content of omega-3 fatty acids of high and low contamination.

Blood and urine samples

Furthermore researchers took blood and urine samples from the two groups. Participants were also asked to fill out questionnaires about what they eat at weeks 20 and 34 of gestation, which will provide information about food intake during the previous 12 weeks.

Furthermore, blood and urine samples of participants drawn back into the 38th week of gestation. The result showed that the concentration of omega-3 fatty acids increased in pregnant women given intake of two servings of salmon each minggnya.

Similar results were also seen in newborns. Two servings of salmon each week to help mothers and their children reach the intake of omega-3 fatty acids in accordance with the recommendation.

The experts also found, and lipid oxidation biomarkers for oxidative damage to DNA is not affected by intake of salmon. Thus, researchers concluded that eating two servings of salmon a week during pregnancy does not increase oxidative stress.

Source : EurekAlert

Choosing The Right Foods Based on Blood Type

To find out if the food you eat according to the requirement or not, seems to be heavily influenced by blood group type. Yes, every blood type is believed to have different responses to what you consume.

Dr. Peter D'Adamo, a naturopathic physician and expert in the field of human blood groups revealed that each blood group antigen which react to produce every kind of food. D'Adamo said, the consumption of foods that do not cause a reaction both to the blood type can cause fatigue, fluid retention and weight problems.

Meanwhile, if you eat foods that are compatible with your blood type, this will help increase energy, prevent disease and reduce weight. Here is a glimpse of the types of food that seseuai with blood type, as described by D'Adamo:

Blood Type O 

Blood type O is one of the most common blood type and amount than most other types of blood groups. About 45 percent of Americans known to have blood type O. Based on the type of food, people with blood type O is suitable for eating a high protein-rich meat. Individuals with blood group O had more gastric acid than other blood types, which makes them better suited for digesting meat.

Blood Type A 

According to D'Adamo, a person with blood type A is best suited for eating vegetables vegetarian alias, because they do not have enough stomach acid to digest meat. Vegetable protein diet such as beans, legumes, soy foods and complex carbohydrates are suitable for you who have blood type A.

Blood Type B

Corn, wheat, lentils, tomatoes, peanuts and sesame seeds are foods that can affect metabolism and cause fatigue and fluid retention. People with blood type B should also avoid eating chicken, because it has a lectin in muscle tissue and cause unfavorable reactions with their blood type. Adamo advised to eat lots of vegetables and select types of meat such as lamb, rabbit and venison.

Blood Type AB

Type AB is the rarest blood type. In America, only about 5 percent of the population has this blood type. Given the mixture of blood group genes you inherited, so it is best suited to your diet is to eat a mixture of seafood, wheat and vegetables. According to D'Adamo, individuals with blood type AB have less stomach acid levels are sufficient for the digestion of meat, but they can eat fish. D'Adamo says, green vegetables, fish and low fat milk is a food that is right for them with blood type AB.

Source  : LiveStrong

7 Super Foods for Women's Health

Some specific foods known to have the ability to ward off disease. Nutritionists call it a super food. Here is a 7 (seven) to get the best food in your diet program, especially for women to prevent the risk of diseases such as osteoporosis, heart disease, cancer of the cervix, and breast cancer.

1. Tomatoes
As is known, the red fruit is rich in lycopene content that plays an important role in warding off breast and cervical cancer. Even a study showed the consumption of tomato can be heart healthy. After looking at almost 40,000 women, researchers from Boston concluded, lycopene also protects the heart. To increase levels of antioxidants and lycopene, are advised to eat tomatoes after cooking.

2. Flax
Flax seed (a type of hemp, such as sesame, Linum usitatissimum) is a food rich in benefits. Flax is basically divided into two varieties, the brown and golden flax. Flax is usually turned to industrial linen and linseed oil.

The experts from the Mayo Clinic found that 40 grams of flaxseed can reduce the symptoms of heat stroke are often experienced by menopausal women. Some reports indicate hemp can lower "bad" cholesterol or LDL and triglycerides. In a study in China known to the more obvious benefits in women. Meanwhile, in brown or golden flax, play a role in the fight against breast cancer.

Warning: Pregnant women and nursing mothers should not be eating flaxseed.

3. Cabbage
Many health benefits can be obtained from the vegetable on this one, especially for women. Cabbage contains antioxidants such as lutein and zeazanthin that serves to protect the eyes. In addition, cabbage is also a good mengadung vitamin K in bone builder. The researchers found that women who eat a diet rich in vitamin K, have a lower risk of hip fracture.

4. Salmon
Salmon is included in the omega-3 smber best. In pregnant women, studies show that fish oil (omega-3) also helped in overcoming postpartum sadness. Other benefits include improving the function of neural connections in the brain of the fetus.

5. Cranberry juice
Cranberry is a natural remedy that is believed to treat urinary tract infections UTI in women and has been widely recommended by experts. This fruit contains antioxidants that work to prevent bacteria from sticking to the bladder wall, which is a breeding ground for bacteria and cause infection. The findings are based on results of recent studies that examined the concentration of cranberry extract.

The right dose: Varies. But you should drink cranberry juice that is 100 percent fresh (60 calories per cup) to avoid excess sugar.

6. Greek Yogurt
Most of of you might not know much about Greek Yogurt. Yogurt is different from yogurt in general. Greek yogurt offers twice the protein is better (than other types of yogurt) with a little sugar.

Low levels of carbohydrates also helps us keep the blood sugar remains stable. In addition, studies show that foods with high protein levels (30 percent of calories) helps women to lose weight and maintain muscle.

7. Walnuts
Recent studies have shown, only eating two ounces of walnuts per day to help slow the progression of breast cancer and slow tumor growth (results of tests on mice). Walnuts contain an antioxidant called phytosterols, which have an important role in the fight against cancer. In fact, omega-3 fats in walnuts effective in preventing excessive bone turnover that makes bones strong and healthy.


Sources: FoxNews

10 Quick And Healthy Breakfasts To Go

Although breakfast is considered to be the most important meal of the day, many people skip it because they feel pressed for time before they go to work or school. Out of those who do eat breakfast, many choose convenience over nutritional value and choose to eat a doughnut, pastry or a fast-food breakfast sandwich.

1. Peanut Butter Pita

Peanut butter is high in protein, which is an ideal nutrient to consume in the morning. Studies show that a protein-packed breakfast will make you feel full for a longer period of time and, therefore, will reduce your cravings for snacks throughout the day. It will also reduce the brain signals related to food motivation and reward-driven eating.

To make this meal, spread some peanut butter on whole wheat pita and top with some banana slices and wheat germ, which is a good source of iron and zinc. You can stuff everything inside the pita pocket to make it easier to transport and you can also experiment with different types of nut butters and fruits.

2. Peanut Butter Waffle

Instead of drenching your waffle in butter and syrup, spread some peanut butter on it. It would be best to make your own waffle, but if you have to use the frozen kind, choose a waffle that contains whole grains, which will stabilize your blood sugar and will make you feel fuller, longer. To add a little pizzazz, sprinkle some chopped nuts or raisins on top.

3. Egg Sandwich

Those egg-and-muffin sandwiches that you get at fast-food restaurants are full of fat, particularly saturated fat. Make your own egg sandwich instead, with a whole wheat English muffin or whole wheat bread. Use the entire egg, including the yolk, which contains the muscle-building vitamin B12. You can even add a few slices of turkey-bacon for a protein boost, or substitute your egg with tofu for a vegetarian breakfast.

4. Cereal And Yogurt

Cereal and milk is a great breakfast, but it’s a little tough to eat while commuting to work. Instead of using milk, mix bran flakes or granola clusters into a container of yogurt. Yogurt is high in calcium, phosphorus, vitamin B12 and protein and, it also contains live bacteria cultures that can rev up your immune system.

5. Vegetarian Breakfast Burrito

If you want to add a little kick to your morning, try this breakfast burrito. In a whole wheat tortilla, roll up some slices of a hard-boiled egg, green peppers and avocado. For a spicy kick, add a spoonful of salsa, which is full of vitamin C. What makes this breakfast fun is that you can mix and match different fillings.

6. Veggie Egg Scramble

If the breakfast burrito doesn’t satisfy your egg craving, make this instead. While a traditional omelet may require extra time and care, it’s a lot faster to scramble some eggs and throw in the same ingredients you would use in your omelet. Use vegetables like green peppers, olives and mushrooms. Add in tomatoes, which are heart healthy and whatever other vegetable you like.

7. Vegetable Pancakes

This breakfast options ensures that you get a daily serving of vegetables. Combine a half-cup of flour with an egg and a quarter-cup of milk. Add in carrots, zucchini, cabbage and some scallions for a little zest. Carrots are a good source or carotenoids, which the body turns into vitamin A, while zucchini is a good source of vitamin C and cabbage can lower your cholesterol levels.

Although you may not have time to make a batch of pancakes in the morning, you can make them ahead of time and freeze them. You can also add in any other vegetables you choose.

8. Brie-Raspberry Panini

Studies show that eating cheese for breakfast may help to lower your cholesterol levels. So melt some brie or some mozzarella on whole wheat bread and add some raspberry preserves or, better yet, fresh raspberries. Raspberries are high in vitamin C, magnesium and fiber and contain antioxidants that can prevent the development of macular degeneration and even cancer.

9. Blueberry Scones

Scones are delicious and a little indulgent, so in order to put a healthy spin on them, fill them up with fresh blueberries, which are rich in antioxidants. Use whole wheat flour, oats and flaxseed to get a dose of fiber and omega-3 fatty acids. Make a few variations with cranberries, which prevent bacteria from attaching to the urinary tract and stomach lining, and blackberries, which are a good source of vitamin E, vitamin C, vitamin K, folate, potassium and magnesium. Whip up a batch of these for the week, so you have a breakfast treat you can grab and eat on the go.

10. Strawberry-Banana Smoothie

Strawberries are a good source of vitamin C and antioxidants, and bananas are a good source of potassium and fiber. Blend a handful of strawberries and a frozen banana with one cup of cow’s or soy milk and a spoonful of protein powder. This smoothie is great by itself or when paired with any of these quick and healthy breakfast ideas.

Make sure you do a little prep work the night before or sometime earlier in the week for some of these breakfast ideas to help save you time. The great thing about these quick and healthy breakfasts is that most of them don’t require you to sit down and eat them with utensils.

Source : http://www.symptomfind.com/nutrition-supplements/quick-and-healthy-breakfasts/

7 Vitamins Sharpen Your Memory

Forget or do not remember is a condition that almost everyone had experienced. For example, when put phone, keys or sunglasses. Maybe you consider this to be a reasonable. But you need to know that "forgetting" is one characteristic that indicates the reduced ability of the brain to process the memory.

How to prevent it? Quite simply, namely by taking some form of vitamins such as those mentioned below. Here are seven vitamins that can help cure while improving your memory:

1. Vitamin E
Research has shown that the antioxidant properties of vitamin E may help protect nerve cells in the brain from damage. There is also evidence to suggest that vitamin E can keep the nerve cells in the brain of post-stroke mortality. Vitamin E is also believed to help improve memory function in the elderly. But before taking vitamins is a good idea to consult with a physician. Because high doses of vitamin E can interfere with the work of a drug for blood clots.

2. Vitamin B6
In addition to keeping the various functions of the body, vitamin B6 has been shown to improve memory, while also supporting brain health. Research shows that daily intake of vitamin B6 can help improve your memory from time to time, and the brain's ability to process information at a faster rate. You can get natural sources of vitamin B6 from tuna fish, eggs, carrots and vegetables.

3. Vitamin B12

Research has shown that vitamin B12 can maintain blood levels of homocysteine ​​at a healthy level. Homocysteine ​​is an important amino acid needed by the human brain. If amino acids are not well managed it will affect the decrease in brain function. This vitamin also has the ability to improve the brain's nerve fibers. Beef, liver, shellfish and fish contain large amounts of vitamin B12.

4. Vitamin B9

Folic acid, also known as vitamin B9 may help in the production of red blood cells, which allows one to obtain the supply of oxygen to the brain more. This vitamin has also been shown to reduce the risk of memory loss associated with aging. Natural sources of vitamin B9 can get from eating food made from grains, or drinking juice made from citrus fruits or tomatoes.

5. Vitamin C

The antioxidant properties of vitamin C is very beneficial to keep your memory health is maintained. A recent study has found a correlation between memory problems and babies who are deficient in vitamin C. Another study found vitamin C has a protective nature of memory problems and loss of mental alertness. Fruits and vegetables are excellent sources for vitamin C, especially citrus and strawberries.

6. Vitamin D

Body is deficient in vitamin D has been shown to interfere with the brain's ability to plan and process memory. Research shows that vitamin D levels decline in the elderly has been associated with memory loss due to the aging process. You can meet the needs of vitamin D from mackerel, tuna and other foods are fortified with vitamin D.

7. Vitamin B3

The experts are superbly find a particular form of the vitamin B3 Nicotinamide, which is believed to reduce the symptoms of Alzheimer's disease. Given these new findings tested in mice, further clinical testing is needed to determine the effect of vitamin B3 in humans. In addition to reducing the risks and effects of Alzheimer's disease, vitamin B3 also reduce the risk of heart disease and lowering LDL cholesterol. Tuna, chicken, turkey, salmon and asparagus provide an important source of vitamin B3.

Source : kompas.com

Why We Need Vegetables

Article courtesy of Donna Hargrove, D.O., Nutrition EditorEven though everyone knows that vegetables are good for you, 7 out 10 Americans still do not meet the daily recommendations for vegetables.  And, Americans are eating less today than 10 years ago.  Consumers say their main reasons for not getting enough vegetables are not liking the taste, inconvenience, high cost, and low availability.  However, there are plenty of easy, delicious and convenient ways for people to get more vegetables.

WHY DO I NEED VEGETABLES?
Vegetables are an essential part of a healthy diet.  Eating the recommended amount of vegetables can help to reduce the risk of heart disease, diabetes, and some cancers.  Vegetables are also naturally lower in calories than other foods and therefore important in weight management.



Vegetables provide essential nutrients and most are low in fat.  They are an important source of potassium, magnesium, dietary fiber, folate, and vitamins A and C.

• Potassium:  Helps maintain healthy blood pressure 
• Magnesium:  Necessary for healthy bones, muscles and for healthy blood pressure 
• Fiber:  As part of an overall healthy diet, helps reduce cholesterol levels and maintain digestive health 
• Folate:  Helps the body form healthy red blood cells 
• Vitamin A:  Keeps eyes and skin healthy and helps protect against infections 
• Vitamin C:  Helps heal cuts and wounds, keeps teeth and gums healthy and aids in iron absorption

WHY ARE EATING DIFFERENT COLORED VEGETABLES IMPORTANT?
Think variety and think color.  Eating a variety of vegetables allows you to get a range of nutrients.  Different colored vegetables provide varying amounts of vitamins, minerals and phytonutrients that provide unique health benefits.  The phytonutrients are responsible for the colors of vegetables.  Vegetables can be classified into color groups, such as Red (tomato), Orange (carrots), Green (spinach), White (onions, mushrooms), and Purple (cabbage).  Phytonutrients work best when eaten together in a whole food.  So, eating a wide variety of different colored vegetables provides greater health benefits than eating only a single type of vegetable.

HOW CAN VEGETABLES HELP MANAGE MY WEIGHT?
Eating foods like vegetables can help with weight management by adding bulk without a lot of calories.  Eating bulker foods like vegetables helps people feel full and eat less over the day.

HOW MUCH DO I NEED?
The amount you need depends on your age, gender and how active you are.  Most women should eat about 2 ½ cups of vegetables daily, men 3 cups, and children aged 4-8 years 1 ½ cups.  In general, 1 cup is equal to 1 cup chopped or cooked vegetables, 1 cup vegetable juice, or 2 cups raw leafy greens.

EASY WAYS TO GET MORE VEGETABLES

• Add vegetables or vegetable juice to soups, pasta dishes or casseroles 
• Stock up on frozen vegetables for quick and easy cooking 
• Drink vegetable juice as a snack or as a beverage with your meal 
• Buy pre-cut vegetables for quick salads and snacks

Source : nutritionhealthnet.com

Orange juice can Disrupt Performance Drugs, really?

Orange juice can Disrupt Performance Drugs, really?...
If you're a big fan of citrus fruit or juice, but on the other hand are undergoing long-term treatment and should be taking some kind of medication, you should be careful. Why? Because the fruit is rich in vitamin C can affect and disrupt the work of medicine.


Katherne Zeratsky, a nutritionist from the Mayo Clinic say, orange juice or other citrus products may interfere with some types of medication. Zeratsky said, although the interaction caused quite mild, but in some cases this could have serious consequences and lead to health problems.



He also urged everyone to consult a doctor or pharmacist before eating grapefruit (citrus) fruit juice or other products if you are taking various drugs. Where possible, it would be better if you do not eat oranges at all. While you take the medicine and grapefruit products in different time interaction will still be there.


Zeratsky revealed that there are certain chemicals contained in citrus fruits that can interfere with the metabolism of various drugs in your digestive system. These conditions can jeopardize your treatment and cause serious side effects.


In addition there are many more citrus foods that can trigger drug interactions. Here are some examples of prescription medications that can trigger serious interactions if taken bersamaa with citrus products. For more details, you can consult your doctor or pharmacist to see whether the drugs you consume also has interactions with what you eat often:

• Anti-anxiety: Buspirone
• Anti-arrhythmia drugs: Amiodarone (Cordarone)
• Antidepressants: sertraline (Zoloft)
• Antihistamines Fexofenadine (Allegra)
• Anti-retrovirals: Saquinavir (Invirase), indinavir (Crixivan)
• Anti-seizure drugs: Carbamazepine (Carbatrol, Tegretol)
• Calcium channel blockers (used to treat hypertension): Nifedipine (Procardia), nimodipine (Nimotop), Nisoldipine (Sular)
• Immunosuppressant Cyclosporine (Neoral, Sandimmune), Tacrolimus (Prograf), Sirolimus (Rapamune)
• Statins (cholesterol lowering drugs): Simvastatin (Zocor), Lovastatin (Mevacor), atorvastatin (Lipitor)

Source : http://www.mayoclinic.com