TOP 10 BEST FOODS FOR PREGNANCY

Now that you’re expecting, it’s more important than ever to eat right. So what tops our list of eat-smart tips for expectant mamas? Read on to find out what to eat while pregnant.
1. Eggs: In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. Baby’s cells are growing at an exponential rate, and every cell is made of protein, plus, a pregnant woman has her own protein needs.Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Some even contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3 fats will probably state so on the label.)As for eggs’ bad rap for cholesterol? Not warranted. It turns out that eating saturated fat does much more damage to your cholesterol level than eating the cholesterol naturally found in food. And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with about one and a half grams per egg.Healthy women with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat.

2. Avocados: Loaded with folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby’s tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you’re having trouble gaining weight.

3. Carrots: Carrots are tops when it comes to vitamin A, so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fibre to keep things moving.

4. Salmon: Omega-3 fatty acids are good for your baby’s brain and eyes, and salmon is a great source. Plus it provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish. Try it grilled, broiled, or on a salad. You can safely eat up to 12 ounces of low-mercury fish, such as salmon, per week.

5. Legumes: Legumes are high in folic acid (foliate), which is vital to the development of the baby’s neural tube. The neural tube forms during the first month of pregnancy and later develops into the baby’s brain and spinal cord. The U.S. Centres for Disease Control and Prevention (CDC) recommends a daily consumption of at least 4 milligrams of folic acid (a B vitamin) to decreases the risk of neural tube defects, such a spinal bifida.Legumes are also filled with a high content of iron. Iron is necessary to the development of red blood cells, which carry oxygen throughout the body. Without enough oxygen, the body’s organs and tissues cannot operate well. Iron also helps fight pregnancy symptoms of tiredness, irritability, and depression. During pregnancy, iron is absorbed at a quicker rate so a higher intake is required to ensure both mother and baby get the adequate amount. The recommended daily intake (RDI) of iron during pregnancy is 27mg per day.Another added benefit of legumes is they are loaded with fibre. This helps combat the discomfort of constipation, a common problem among pregnant women.

6. Sweet Potatoes: Although sweet potatoes would be a nutritious addition to anyone’s diet, pregnant women might find them particularly beneficial. Sweet potatoes naturally contain several of the nutrients women need during pregnancy, including protein, fibre, foliate, vitamin A and vitamin C. Sweet potatoes also are low in calories and fat and do not contain any cholesterol. When you are pregnant, you require about 75 to 100 g of protein, which helps your unborn baby grow properly and plays a role in increasing your blood supply. You also need to get more vitamin A, vitamin C, thiamine, riboflavin, niacin, vitamin B-6, foliate, vitamin B-12, copper, magnesium, manganese and zinc than women who are not pregnant. Iron intake should increase from 18 g to 27 g a day during pregnancy. Although higher iron consumption could lead to constipation, getting at least 25 g to 30 g of fibre each day should help prevent this. Sweet potatoes are a good source of almost all of these nutrients.

7 Walnuts: Naturopathic physician Heather Manley points out that walnuts resemble little brains, so it just makes sense that they’re good for your mind. And the science backs it up; walnuts boost memory because they’re rich in antioxidants as well as Omega-3 and Omega-6 fatty acids. An added benefit is that walnuts boost the body’s melatonin levels, which can help cure the restless nights that pregnant women often endure.

8. Lean Meats: Women need extra iron when they’re pregnant, and the best natural source is red meat. Iron carries oxygen to your brain and to your baby’s brain; furthermore, there’s a link between low iron and poor brain function in babies, so it’s essential to consume a healthy amount of the vitamin during pregnancy. If you’re a red meat lover, the leanest cuts of beef include round and sirloin. Bison meat is an even leaner option and has considerably more iron than beef.

9. Figs: There’s a whopping 5 grams of fibre in just 1 cup of dried figs. Plus, figs are a great nondairy source of calcium; one serving contains about a quarter of your daily needs (1,000 milligrams). And while your teeth may not appreciate the high sugar content, they will benefit from the potassium, phosphorus and magnesium in figs. These tooth-supporting nutrients aren’t just great for your own mouth; they are essential to the 32 teeth forming below the gums in your growing baby’s mouth.Figs are also a good source of iron. Iron deficiency can cause anaemia, especially during pregnancy, thanks to the increase in your blood volume and growing demands by the baby for iron to produce millions of red blood cells. Stewed figs contain about 3 milligrams of iron (about 10 percent of your daily recommended intake) in 1 cup. The same number of figs will also provide your body with 23 micrograms of vitamin K, which is needed for proper blood clotting and bone formation.

10. Basil: Basil is a pregnancy super food. This fresh herb is a good source of protein, vitamin E, riboflavin, and niacin; plus, it’s a very good source of dietary fibre, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper and manganese.

NATURAL FAT BURNERS

Many people from around the world struggle with weight loss. Some succeed, most are still struggling. The main reason for the latter is their perspective on weight loss. For most of them, losing weight is about totally avoiding food (and then call it a 'diet'!). Food is not the enemy of weight loss. In fact, there are a number of foods that are proven to increase your body's fat burning process.

• Coconut oil

Coconut offers various benefits in our body. Researchers have revealed that oil coming from coconut can actually reduce the risk of cardiovascular diseases. It also protects the body from fungal infections, helps in shedding out excess skin (helps skin to peel fast when shedding) and more importantly for those who want to lose weight, it increases the rate of the body's fat burning. The coconut medium-chain fatty acids actually boost the fat-burning process, making its products like coconut oil beneficial. No wonder the oil is a common ingredient in many Thai foods.

• Kelp

Kelp grows beneath the water surface and thus accumulates many minerals in the earth's oceans. Brown when raw, then turns green when cooked, kelp is an excellent iodine source. Iodine is a halogen element that supports the function of the thyroid. Aside from this, the wellness blog of Time Magazine noted Iodine’s fibre content called the alginate to also increase weight loss.

• Oily fish

Oily fish have long been regarded for its many health benefits. The founder of Naked Nutrition System, Mike Russell, expounded on this saying that the fatty acid called omega-3 from oily fish are proven to help reduce inflammation while increasing an individual's brain power and reducing the body's fat. Additionally, these fatty acids inhibit the action of the Lipogenic enzymes, which cause the fatty acids to become fat cells for storage.

• Shrimp

Aside from oily fish, another seafood recommended by nutritionists to help in the fat-burning process is shrimp. Just about 4 oz of the seafood can already give you almost one-third of your daily protein needs. Protein is responsible for building strong and healthy muscles, which then boost your metabolism and burn fat.

• Jalapenos

Jalapeno peppers are known for containing a chemical known capsaicin. Aside from giving the peppers its distinct flavor, it also increases the heart rate which results to an increase in your metabolism as well. Adding jalapenos to your snacks and home-cooked meals is beneficial for your weight loss. Aside from jalapenos, you can also add chili peppers to your spices list as they also contain the same chemical to help burn fat.

• Green Tea

Because it contains EGCG, a naturally occurring chemical, green tea is also known to increase the body's metabolism. Aside from this, the chemical is proven to stimulate the brain and the nervous system which then help burn fat calories. Without exercising yet, drinking coffee with about 90 mg of EGCG can already help burn up to 80 extra calories in your body every day.

• Almonds

Full of fibre and protein, almonds will help keep you feeling full for a relatively long time. Making a handful (about 24 almonds) as your snack will already ward you off with that hungry cravings and at the same time boost your metabolism.

• Coffee

Abundant with caffeine, coffee too is regarded to bump up your metabolic rate. A research published in the American Journal of Clinical Nutrition in 1980 found that drinking coffee during meal can increase metabolism more than having your meal sans than drink. To make sure though that the coffee you are drinking can indeed burn more calories, choose espresso or black coffee over those sugary varieties like mocha lattes and cappuccinos.

TOP 10 BEST FOOD FOR MANAGING DIABETES

We all know that there are no substitute for a balanced diabetic diet, but there are some foods that can eventually help to keep our sugar levels in check. The following foods can be of help in maintaining sugar levels.

1. CINNAMON: One major health benefit of cinnamon is its ability to improve blood glucose control. For instance, just half a teaspoon of cinnamon a day has previously revealed marvellous results in the reduction of blood sugar levels, LDL (bad) cholesterol, triglycerides and all cholesterol levels in persons with type 2 diabetes. Actually the more exercises and the use of natural therapies such as nutrition, the healthier and the better your health will be. Cinnamon should not be anyway be substituted as remedies or cures. They are not substitutes for proper diet and lifestyle choices. You cannot properly address diabetes if you still maintain a sedentary lifestyle and poor dietary choices - cinnamon supplementation or not.
   
2. BLUEBERRIES: The American Diabetes Association names blueberries as a “diabetes superfood” because blueberries are packed with nutrients, such as fibre and antioxidant vitamins, which provide several key benefits for dealing with diabetes. Blueberries may help your body process glucose for energy efficiently, both increasing its sensitivity to insulin and managing blood sugar, which can help you fight diabetes. A University of Michigan Cardiovascular Centre study presented April 19, 2009 at the Experimental Biology convention in New Orleans notes that laboratory rats that were fed blueberries crushed into a powder showed improved insulin sensitivity, even when eating a high-fat diet along with the blueberries. Since most people with type 2 diabetes struggle with insulin resistance, greater sensitivity to insulin can help manage the disease.
   
3. BEANS: Beans are a healthy choice for anyone—they’re low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they’re high in soluble fibre. Beans can reduce your need for insulin medications. Dr. James Anderson, one of the early research pioneers on the health benefits of fibre, found that people with Type 1 diabetes were able to reduce their need for insulin by 38% just by eating beans. And for those with type 2 diabetes, eating beans not only reduced their need for insulin and other diabetic medications but, in some cases, almost eliminated the need for supplemental insulin.
   
4. BROCCOLI: Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, research suggests. A University of Warwick team believe the key is a compound found in the vegetable, called sulforaphane. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage. The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycaemia), which are associated with diabetes. They recorded a 73% reduction of molecules in the body called Reactive Oxygen Species (ROS).
   
5. CUCUMBER: Beta cells within the pancreas produce the hormone insulin.Cucumber is found to get a hormone required by the beta cells in the insulin production. Moreover, the Glycemic Index of cucumbers is found to be zero. Why Cucumbers have not a glycemic index listed? Does this imply that they don’t raise blood sugar? No. It only denotes that under the “rules” for the meaning of the glycemic index, it is too hard to get an accurate number. It is because you will need to eat a very big amount of the food to get 50 grams of carbohydrate at a time to be tested. Usually, the lower the amount of carbohydrate in a vegetable and the more fibre it has, the less the rise in blood glucose will be. 
   
6. CABBAGE: Cabbages are very low in kilojoules and high in fibre, which translates to weight loss, a crucial factor in the fight against diabetes. Cabbages are a rich source of vitamin C, which reduces the risk of developing diabetes. Red cabbage is rich in anthocyanins, a natural pigment that boost insulin production. Fermented cabbage, also known as sauerkraut, have higher levels of anticancer compounds, due to fermentation. A word of caution: sauerkrauts are high in sodium.
   
7. RED GRAPEFRUIT: Sweet, juicy, and delicious, the ruby red grapefruit packs more antioxidant power and possibly more heart benefits than the white grapefruit. In a preliminary 30-day test of 57 people with heart disease, those eating one red grapefruit daily decreased their LDL (bad) cholesterol by 20 percent and decreased triglycerides by 17 percent. In contrast, those eating a white grapefruit reduced LDL by 10 percent with no significant change in triglycerides, compared with a group of people who didn’t eat the fruit. Include the vitamin C-rich grapefruit as a juice, in salads, or by itself. The only way the body can get vitamin C is through food, such as citrus fruits, or supplements.
   
8. FISH: Seafood lovers rejoice! Fish is a great addition to your meal plan, especially omega-3-rich fatty fish, such as salmon, trout, tuna, sardines, mackerel, and herring. Omega-3s, a type of polyunsaturated fat, which is healthful, can help lower triglycerides. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), omega-3s can also help reduce inflammation, lower blood pressure, and reduce the risk of blood clots. Although fish is good for you and is considered a lean-meat substitute for its high protein, concerns have been raised about harmful mercury levels and other toxins found in some fish.
   
9. FLAXSEED: Flaxseed is the new “it” superfood, noted for its alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, which offer similar benefits as the omega-3 fatty acids EPA and DHA found in fish. ALA omega-3s are known for helping to lower triglycerides, reduce inflammation, and decrease the risk of heart disease. Flaxseed has emerged as a must-eat power food for overall health. High in both soluble and insoluble fibre, flaxseed is also a good source of lignans, a phytoestrogen that is considered another type of antioxidant.
   
10. SPINACH: Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble fiber — all of which have virtually no impact on your blood sugar level. Mark Hyman, MD, author of The Blood Sugar Solution (Little, Brown and Company), calls leafy greens “free foods,” which means you should eat as many of them as you can. Bonus: The fibre in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they’re paired with, resulting in a healthier overall glycemic load.
    
    Good luck with your choice of diet in managing diabetes!!!