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Top Superfoods for a Healthy Pregnancy

These power foods are perfectly packed with nourishing nutrients that are essential for you and your

baby at the time of pregnancy.

 Top Superfoods for a Healthy Pregnancy

Dairy Products

DAIRY PRODUCTS

It’s mandatory to take adequate calcium during pregnancy as it helps in bone development in babies.

So, it’s recommended to take glass full of milk on daily basis, and make sure you also take other dairy

products like yoghurt, cheese, cottage cheese, buttermilk and more to meet your calcium requirements.

Eat three portions per day, but select low-fat products to lower the saturated fat levels.

Fruits and Vegetables

 

Eat five portions per day. The vitamins and minerals from fruits & vegetables helps your baby to

develop normally. Also, you need some folic acid supplements but you should get them from food

only and not artificial supplements. During pregnancy, make sure you take the food that have some

sort of benefit on you or the baby or both.

Bananas
banana

Bananas are rich in potassium, they are good for reducing fluid retention and maintaining a perfect

fluid balance. Also, they include tryptophan which improves your quality of sleep. This is an ultimate

starchy and energy-boosting snack that is essential during pregnancy.

Carbohydrates

potatoes

Bread, potatoes, and pasta are rich in carbohydrates. These foods give you energy because you need

more energy as you approach your due date. It’s recommended to take four to six portions per day.

Eggs

eggs

Well-cooked eggs are rich in protein, iron and vitamin B12, which are required for healthy growth of

cells in your body.

Water

Make sure you take eight glasses of water per day, and it’s mandatory at the time of pregnancy. This

will keep you hydrated, maintain energy levels, helps you to get rid of toxic build-up, and also saves

you from urinary tract infections which are normal during frequency. Even sipping fresh orange juice

or coconut is beneficial.

Spinach

spinach

Make sure to take five servings of vegetables per day, and add your favorite Spinach, it’s rich in folic

acid, vitamin B that helps in protecting against neural-tube issues like spina bifida.

Fish

fish

Fish intake during pregnancy is bit controversial because mercury content is high in it, especially the

fish in seawater. But, fish include best quality protein and omega-3 fatty acids that helps in brain and

eye development of your baby. It’s better to limit your fish intake to twice-a-week. Make sure the fish

is thoroughly cooked before eating and don’t take raw fish as it can increase the chances of infection

and may harm your baby.

Oatmeal

oat

Oatmeal is super power food during pregnancy which is rich in fiber, carbohydrates, zinc and

magnesium. Instant oatmeal can provide simple and fast breakfast or snack,it’s the best choice as long

as sugar levels are low. If you can’t get a low-sugar instant oatmeal, prepare yourself with raw quick

rolled oats. It’s easy to prepare Oatmeal, just take a bowl and add some water to just barely saturate

and cover it. Keep in the microwave for 2 minutes, add berries and nuts, and the yummy pregnancy

power breakfast is ready.

Broccoli

broccoli

It has plenty of magnesium, calcium and folic acid. It’s better to steam than boiling as it helps in

preserving the nutrients.

 

Boost Your Energy in 10 Minutes

Feeling low? No problem, check out these tips that lower stress levels, makes you feel refreshed, and increase your energy levels in just 10 minutes.

Boost Your Energy in 10 Minutes

Breathe through your belly

Breathe through your belly

Your body runs on many things, but the most important fuel is oxygen. You can try taking deep belly breaths, expanding ribcage and stomach by inhaling and pushing belly button into spine by breathing out. This way, you get more oxygen to your brain and body to give instant energy.

Exercise

EXERCISE

 

Exercise is an instant energy booster, and helpsoxygen-rich blood to flow through your heart, muscles and brain. Add a 10 minute exercise program in your daily routine to keep your energy levels at peak.

Female Stretch

Walking, stretching, doing asanas will also have great impact on your energy levels. At cellular level, mitochondria will kick into the gear to produce ATP (Adenosine Triphosphate), which gives the required amount of energy for your body. Even walking makes your blood moving, so more oxygen will reach your tired command center. 10 minute brisk walk improves your energy levels for more than 2 hours.

Sitting at your desk for long periods of time can make you stiff and sleepy. Try some yoga poses or just try touching your toes and reach the sky, and repeat. Just moving around or stretching will boost your energy levels.

Drink some water

DRINK SOME WATER

One of the biggest signs of tiredness or low energy is that you are dehydrated. Water helps in both body regulation and brain function, also connected to balance your mood. If your focus is not sharp, you must drink some water to boost your alertness and energy levels. Dehydration may cause fatigue. You need not follow the strict rule of taking eight glasses per day, but you must take enough water to keep your body hydrated. Your body is hydrated only when you don’t feel thirsty and your urine color is light.

Eat your breakfast

BREAKFAST

People who take breakfast every morning will be more energetic than people who skip it. You must take foods rich in fiber like hot oatmeal, stick with you for long time than having a pastry or sweet roll. Your body digests fiber slowly, which can supply long-lasting energy in the day time. They prevent you from feeling hungry. Hunger may lead to tiredness or low energy.

Listen to some upbeat tunes

MUSIC

Most of the people can’t work out without their favorite tunes, and they synchronize their expressions and movements to the beats. The right music can change your feeling and mood. So, create a playlist of songs with energetic beat to refresh and improve your day.

Laugh

LAUGHING

Does laughing have health benefits? Yes, the evidence may not be clear but there is no deny that laughing makes you feel good. So, look for something that make you laugh in your break time like reading your favorite blog or watching some funny clips on YouTube. Laughing increases your blood pressure and the feel-good neurotransmitter levels.

Munch on pumpkin seeds

pumpkin

Pumpkin seeds are rich in magnesium, and this mineral helps in increasing your energy levels. The food sources for magnesium –cashews, almonds, spinach, halibut and soybeans.

 

 

5 Healthy Habits that Fight the Signs of Aging

Why look older than you have to? Now, you can look young and healthy by incorporating some healthy habits into your lifestyle. Forget about spending hundreds of dollars on cosmetics, and simply follow these healthy habits.

Healthy Eating

Each cell in your body is made from what you eat, so feed only nutritious food to your body. Your diet has great impact on the overall health. If you really care about your appearance then add more fruits and vegetables to your diet. You can get more nutrients such as vitamin C, beta carotene, zinc and selenium in fresh produce, and vitamin E in nuts and seeds. These antioxidants help in increasing cellular regeneration and production of elastin and collagen, which makes your skin firm and wrinkle-free. The essential fatty acids from flaxseed and fatty fish help in proper functioning of your skin, and aid tissue repair.

Fruits and Vegetables

 

Wear Sunscreen – The Best Anti-Aging Cream

Want to look young? Add sunscreen to your beauty regimen. Too much exposure to sun will damage your skin, causing wrinkles, uneven tone, sun spots and dryness. UV radiation from sun damages your skin and promotes aging – says the Skin Cancer Foundation. If you are sensitive to sun or have to spend more time outside then you must go for using sunscreen. Applying SPF 15 (or higher) sunscreen everyday is highly recommended by the Dermatologists, even in winter. To enjoy maximum anti-aging benefits, apply sunscreen to neck, ears and hands. Additionally, applying sunscreen helps in moisturizing your skin.

sunscreen

Stay Hydrated

Water is essential for your cellular health, dehydration makes your skin dry, flaky and wrinkling. Fortunately, drinking plenty of water helps in keeping all these symptoms away from you. Dinking more water makes your skin hydrated and flushes toxins from body to give a healthy appearance. Make sure to drink 8 glasses of water per day, as water gives essential nutrients to cells, and plumps up skin cells to get young look.

Woman-Drinking-Water

Drink Less Alcohol or Stop Drinking Alcohol

According to the recent study, alcohol has some health benefits, but it damages your appearance. Drinking alcohol results in dehydration, and decreases the amount of vital vitamins and minerals in your body. If you drink alcohol, your liver should work more to flush out toxins from your body.

WineGlassFace

Don’t Smoke: Tobacco Tarnishes Your Skin

Smoking, it’s the easiest way to look older than you really are, also shorten your life span. What is Smoker’s face? It describes the significant characteristics that make smokers look older than they really are. Symptoms – gauntness, grey skin, wrinkles around eyes & mouth and deep lines in cheeks. Smoking releases more than 4,000 toxins directly into your skin, causing blood vessels in the top layers of skin to contract, which reduces oxygen amount in blood and resulting a sickly pallor. Also, smoking will decrease the production of collagen, which is essential to keep the skin plump and firm. Your appearance should be the main reason to quit smoking. Quit Smoking to Look Young.

quit smoking