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Pregnancy Stages

Stages in Pregnancy Pregnancy is a very happy and fulfilling experience for any woman. When a woman is pregnant, her body undergoes a num...

Showing posts with label fiber. Show all posts
Showing posts with label fiber. Show all posts

Jun 24, 2011

Diet & Exercise during Pregnancy

Pregnancy Diet and Exercise:

The diet in pregnancy is designed to promote optimal nutrition for you and your baby. During pregnancy, your body requires additional calories and nutrients to meet the increased nutritional needs. Research indicates that well-nourished women are more likely to produce healthy, normal babies.

Dietary Guidelines:
A healthy diet for a pregnant woman should be nutrient-dense and will require more calories, protein, iron, calcium, folic acid and vitamin D for some women.
• Maintain a steady rate of weight gain. Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during the second and third trimesters. An average-sized woman can expect to gain between 25 and 40 pounds overall. 
For different stages of pregnancy visit -->
Excessive use of salt should be restricted in order to avoid high blood pressure.
Avoid food that has raw and rarely cooked ingredients. Foods such as soft cheese and unpasteurized milk and juices (these foods have not been pasteurized, meaning they have not gone through the process to kill the germs present).
• Wash all fruits and vegetables before preparing. This removes the pesticides and bacteria that may be present on them.
Avoid shark, swordfish, king mackerel, tile fish, and most fresh fish. They contain high levels of mercury, which may cause birth defects.
Excessive caffeine should be avoided. You should drink no more than one cup of coffee a day.

Exercise is very important during pregnancy for you and your baby. At this stage exercise helps you boost your energy level. It helps relieve backaches and also strengthen the muscles of your back, butt and thighs. It also reduces constipation. Strong muscles as a result of these exercises are of great help during labour.
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
 • Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
• Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
• Drink plenty of water to avoid overheating and dehydration.
• Skip your exercises if you're sick.
• Opt for a walk in an air-conditioned mall on hot, humid days.
• Above all, listen to your body.

Problems During Pregnancy and Their Solutions

Tips to overcome problems during Pregnancy

Nausea or vomiting, commonly called morning sickness may occur during the early months of pregnancy. It usually disappears after the third month.
Try these tips if you have this problem:
Before you get out of bed in the morning, eat a few crackers, a handful of dry cereal, or a piece of toast or dry bread. Put these within reach of your bed the night before
Do not brush your teeth as soon as you get up in the morning or soon after you eat.
Avoid sudden movements and try and get up slowly in the mornings.
• If you feel nauseated between meals then drink small amounts of apple or grape juice.
• For some people avoiding greasy and fried foods help.
• Make sure you have fresh air in the room you sleep and cook with open windows or with the exhaust on to get rid of odours.
Eat unseasoned and mild-flavored foods.
Chew food well
Drink clear, cool beverages and try clear soups.

Constipation is one of the common problems during pregnancy. This happens during pregnancy because the muscles in your intestines become more relaxed. Iron and calcium supplements can also cause constipation. Inadequate intake of fiber and fluids, irregular eating habits are the other factors causing constipation.
How to prevent or treat this?
• Increase the intake of high-fiber foods such as unrefined grains, fresh fruits, and vegetables. Also try softer high fiber foods like oatmeal, legumes, prune juice and barley to help soften the stool.
• Increase the liquid intake.
Daily exercise can also help.
Do not use of any type of laxative other than bulk-producing ones unless under the supervision of the health care provider.

Try this to help prevent heartburn:
Eat small, frequent meals.
• Avoid foods like broccoli, cabbage, cauliflower, onions, etc which are gas-forming.
• Try and avoid greasy, fried and spicy foods.
• Keep sipping water.
Avoid lying down for two hours after eating
Cut down on beverages that contain caffeine
Drink plenty of fluids

Jun 23, 2011

Choose Brown Rice Over White Rice

Why the Brown Rice?
Brown rice is also called 'unpolished rice' and is brown in color.Brown rice has a mild nutty flavor, is chewier and offer more nutrition than the white rice. Only the outermost layer of a grain of rice (husk) is removed to produce brown rice, while the subsequent layers underneath the husk that contains several vitamins and fiber are removed and polished further to produce white rice.
Brown rice is a good source of various essential nutrients like energy, carbohydrate, dietary fiber, B vitamins and minerals like manganese, selenium, magnesium, zinc, folate, iron etc.

One cup of brown rice gives 3.5 grams of fiber while the same amount of white rice gives less than 1 gram of fiber.

Health experts and Nutritionists are now increasingly recommending brown rice as an excellent source of all-round nutrition. As for the health conscious people, brown rice would be the obvious choice as many health benefits of brown rice have been proved.

  • Brown rice has a low glycemic index than white rice which helps to prevent the sugar spikes in diabetics. 
  • Study has shown that people who consume at least 2 servings of brown rice per week reduced the risk of developing Type 2 diabetes.
  • It has been shown to lower the risk of total cholesterol and LDL level. 
  • It helps the individuals to keep a check on their weight, since the brown rice can make them feel full, which in turn make them to eat less.
  • It can help to protect the body against certain cancers, as it contains antioxidants like selenium and zinc and fiber.
  • It has also shown to reduce the risk of cardio vascular disease and stroke.

For all the health benefits, the brown rice is good. And don't forget to make this delicious, nutty-flavored grain a frequent addition to your meals!