Diet and Weight Loss Tips

A dietary guide for pregnant women…

During pregnancy, both mother and baby undergo immense changes, as a whole new life is taking shape in side the mother’s womb. In order to accommodate these changes, it is very essential to take an extreme care of mother’s diet & her nutritional requirements. To have an easy delivery & a healthy baby, it is necessary that a mother should take proper food. It is important for her to realize that whatever she is consuming is finally delivered to her baby & would reflect upon its overall development!

The amounts of vitamins and nutrients that pregnant women should have in their diet are known as prenatal vitamins or prenatal nutrients. Prenatal vitamins consist of a variety of vitamins and minerals with the guidelines of daily intake requirements for certain nutrients, such as folic acid (folate), calcium, iron, etc. one must be aware of the associated terminology like RDA and UL.

• RDA: Recommended Dietary Allowance. i.e. the recommended amount to maintain good health
• UL: Tolerable Upper Intake Levels i.e. the highest amount an individual can take without experiencing potentially harmful effects.

There are several vitamins and minerals essential to human beings that have been identified:

• Vitamin A
In mothers, vitamin A helps in the Lactation, in the development of Placental membranes & hormones. Where as in baby it helps in the RBC and Fetal growth, development of visual, hair, skin, mucous membranes, and also protects against infections. Some natural vitamin A supplements are milk, butter, eggs, liver, fish, green fruit & vegetables. The RDA requirements are 770µg a day.

• Vitamin B
In mothers, vitamin B helps in metabolism of fats, sugar & protein. In baby, it helps in the cardiac development & nerve function. It also helps protecting baby from cerebral dementia. Some natural vitamin B supplements are green leafy vegetables, fruits, nuts, grains, peas, etc.

• Vitamin C
In mothers, it is responsible for the growth of connective tissue, helps fights viruses, and absorbs iron. And, in baby, it helps in oxygen distribution, growth of immune system, and teeth. Rich sources of vitamin C are melon, citrus fruits, berries, carrots, peas, tomatoes and many more. According to RDA, its daily requirement is 85 mg.

• Vitamin D
In mothers, this vitamin is responsible for teeth development, and for calcium and phosphorus absorption. And in baby it helps in skeletal development. Some natural vitamin D supplements are fish, organic meats and eggs. Sunlight also helps in intracellular vitamin D production. The RDA requirements are just 5µg a day.

• Vitamin E
In mothers, this vitamin is responsible for healing post birth marks, stretch marks and anemia where as, in babies; it helps in blood cell formation, and provides resistance against jaundice. Some natural vitamin E supplements are wheat germ, nuts, avocado, green leafy vegetables, eggs. This vitamin is required in quite higher quantities i.e. around 15 mg daily.

• Vitamin K
Vitamin K helps in blood clotting in mother and also protects the baby against hemorrhage. Sufficient supplies of vitamin K can be met by eating cauliflower, eggs, and green leafy vegetables. Daily dietary requirement of vitamin K is around 90µg.

• Vitamin F
This vitamin promotes healthy skin in mother and helps in kidney and brain development, and growth hormones in baby. Supplement sources includes fatty fish, nuts, green leafy vegetables.

• Calcium
One of the most essential elements required by both, the mother and the baby, it is responsible for Healthy bones and teeth, & proper functioning of nerves & muscles. Sources of calcium are Cheese, milk and milk products, shellfish, Brazil nuts, green vegetables. It required in very high amounts, i.e. around 1000mg per day.

• Iron
Iron helps in RBC development, respiratory functions, and fights fatigue in mother and in baby also. Sources of iron are parsley, eggs, meat, almonds, apricots, vegetables. Daily recommendations are 27mg, and to avoid anemia it should range from 60-120mg.

• Magnesium
In mothers, Magnesium helps in providing energy and helps in labor contractions while in babies; it is responsible for cardio-cerebral & skeletal development. Some of the ample sources of magnesium are cashew/brazil nuts, whole grains, seafood. Daily minimal recommendations for magnesium are ~350mg.

• Potassium
It helps in the fluid balance and regulation of acidity, for both the mother and the baby. Sources of potassium are dried fruits, vegetables and sunflower seeds.

• Folic Acid
In mothers, it helps in the synthesis of DNA and RNA, RBC, bone marrow, antibodies while in babies; it helps in the bone marrow development, spine formation & cell division. Some of the rich sources of folic acid are dark leafy vegetables, nuts, seeds, & milk. The recommended daily dosage is 600 µg.

• Water
It carries the nutrients to the cells and carries their waste products away. It also helps in regulating the body temperature of embryo. The daily requirements are ~9 cups.

• Calories
Energy requirement varies during different trimesters of pregnancy. Energy is essentially required for tissue building & metabolic activities.

A special focus on pregnant women…

Vitamins are a group of organic substances essential in small quantities to normal metabolism. Vitamin B complex, originally thought to be a single vitamin, has now been separated into several B vitamins:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid)
• Vitamin B12 (cobalamin)

These vitamins display an interplay of many components which play a significant part in the metabolic activities of cells, for example, vitamin B6 (pyridoxine) helps in metabolism of proteins, fats, generation of RBC, antibodies etc. while vitamin B12 (cobalamin) facilitates in keeping the DNA intact.

These vitamins are quite crucial, especially during the time of pregnancy. At times, more than one member of the vitamin B complex works on the same piece of work viz. vitamin B6, B9 & B12, all collectively help in the formation of RBC and also aids to keep the hemoglobin count high! Similarly, out of all, vitamin B6, B9 and B12 plays crucial roles in pregnancy. It is highly recommended for all pregnant women to stick to the recommended dietary allowances (RDA) to keep herself and her baby healthier and stronger. Some of the vitamins which are specifically significant in pregnancy are discussed below:

• Pyridoxine (B6): It aids in protein, carbohydrate & fat metabolism. It also helps in absorbing and metabolizing amino acids along with formation of red blood cells, neurotransmitters & antibodies. It is also very significant for the fetal brain and spine development. Studies have proved that proper amount of B6 relive vomiting or nausea in women during pregnancy. The recommended dietary allowances for vitamin B6 ranges from 1.3 to 2 mg, which further depends on various factors like age, sex etc. Vitamin B6 deficiency may result in skin disorders, nausea, anemia, smooth tongue, dizziness, convulsions, and kidney stones.

• Folic acid (B9): It assists in formation of hemoglobin, helps in treating anemia and sprue (a chronic disorder in which nutrients are not absorbed by the body. It occurs in tropical and non-tropical forms in both children and adults). Consuming adequate folic acid before and during pregnancy helps prevent Neural Tube Disorders which are the birth defects related to brain & spine malformation in the newborns. They include several well characterized disorder like spinal bifida, anencephaly and encephalocele. The RDA for both men and women is 0.4mgs/day, but pregnant women should have at least 0.6mgs of folic acid a day. The deficiency of folic acid may kick in a cascade of several disorders like, atherosclerosis, heart attack, stroke, Alzheimer's disease, cervical and colon cancer, osteoporosis, depression, dementia, cleft lip and palate, hearing loss, and of course, neural tube defects (NTD).

• Cobalamin or Cyanocobalamin (B12): Vitamin B12 assists in the formation of red blood cells and well-functioning of nervous system. It is excreted into the liver and is passed into bowel where it is reabsorbed by intestines. If body fails to reabsorb the sufficient quantities, it may lead to a disorder called pernicious anemia. It also assists in the healthy development of the baby's brain and nervous system. The RDA for adult males and females is 0.5to 1.0 mg per day

Pyridoxine & cobalamin also acts as catalysts in the proper functioning of folic acid. Although requirements for vitamins are modest, these molecules are absolutely in nutritionally adequate diet. The subject of vitamin dosage has aroused a heated debate. Research is far from complete and the debate continues. All that be said with any certainty is that people who eat a balanced diet are Not likely to develop symptoms of vitamin deficiency!

Macho-man – that’s what most of the kids next door aspire to be, especially when cable operators keep on pounding their little minds with Arnold movies! This reflects the natural animal tendency to grow strong and live healthy, & we are no exception as far as basic instincts are concerned! For a healthy body & a sound mind, proper cellular nutrition is a major determining factor & folic acid is one such component that plays a significant part in cell division & growth.

In a biological system, a meshwork of molecules is involved in various metabolic activities at cellular levels, churning out a potpourri of free radicals & oxidants. Now these free radicals & oxidants may cause mayhem within the cell as they can oxidize and damage many inherent molecules including DNA! Now, various reports have suggested that folic acid, which is commonly known as folate or better, as vitamin B9, acts as a “good-cop” protecting the cells with its “anti-oxidant gun”! It is also responsible for the synthesis of two of the four basic monomers the DNA is built up of i.e. adenine and thymine. So, besides its antioxidant activity, it also helps in proper DNA replication & transcription which is central to a biological cell, as a processor is to a computer!

The deficiency of folic acid may kick in a cascade of several disorders like, atherosclerosis, heart attack, stroke, Alzheimer's disease, cervical and colon cancer, osteoporosis, depression, dementia, cleft lip and palate, hearing loss, and of course, neural tube defects (NTD).

It has been observed that, if consumed daily, in required amount by women during early pregnancy, folic acids reduces the risk of any serious Neural tube defect (a birth defect involving incomplete development of the brain and spinal cord) to their babies by up to 70%! So, folic acid is an essential component for pregnant women & their babies as it helps the infant put up a fight against several neural disorders of brain and spinal cord like spina bifida, anencephaly and encephalocele.

Gradual positive changes can be observed if high amounts of folic acid are taken before or during the first few weeks of pregnancy. Folic acid is specifically important one month before conception and at least three months afterwards. If omitted at an early stage or if consumed later on, it fails to show its usefulness.

Though, folic acid even in very high levels is non-toxic, but still CDC i.e. Center for Disease Control and Prevention recommends that a woman, during pregnancy, should not take more than 1000µg of synthetic folic acid a day, in normal conditions. Though, it varies from 0.4 mg/day to 10 mg/day or more depending on the severity of the folic acid deficiency & the problem associated.

Folic acid needs vitamins B12 and B6 as catalysts to carry out its functions effectively. So, it won’t be of any use without appropriate presence of these vitamins. The RDA recommendation for vitamin B12 generally ranges from 0.5 to 1.0 mg/day and for vitamin-B6 from 10 to 250 mg/day.

Recent studies have reveled that folic acid also helps in the formation of normal red blood cells (RBC). This diverse array of functions certainly requires us to have sufficient quantities of folic acid in our diet!

Breast enlargement pills usually contain herbs (like Gotu Kola), with natural estrogenic properties from plant sources (phyto-estrogens) that work by regulating hormones and promote healthy tissue growth.

Breast enhancement supplements enhances and stimulates estrogen-sensitive breast tissues and helps to enhance breast size naturally by introducing phyto-estrogen (naturally occuring plant estrogen) derived from plants directly into the estrogen receptor sites.

One of most commonly used herb in breast enhancement supplements is Gotu Kola. Gotu Kola is a slender, creeping plant that grows commonly in swampy areas of India, Sri Lanka, Madagascar, South Africa, and the tropics. It has fan-shaped leaves that are about the size of an old British penny.

Gotu Kola is used to fight against stress, improve reflexes, and increase mental and physical power. It is also used for wound healing, rheumatism, blood diseases, mental disorders, high blood pressure, congestive heart failure, sore throat, and hepatitis

However, intake of Gotu Kola alone may not be that effective, unless it is combined synergistically with other similar herbs that contain phytoestrogens. And not all phytoestrogens give the same effectiveness to enlarge your breast size.

So, where can one find the herb that gives the best phytoestrogens? Or does it exist in the first place?

Studies have shown that Pueraria Mirifica as one of the best phytoestrogen you can find. What makes Pueraria Mirifica the best Phytoestrogen? How is it different from Borage Herb?

Pueraria mirifica is an indigenous herb of Thailand, known in Thai as "Kwao Kreu" or "Kwao Kreu Kao" (White Kwao Kreu). It belongs to the Family Leguminosae,subfamily Papilionoideae or the soy, bean & pea subfamily, The plants are commonly found in abundant in the forests in the north, the west and the northeast of Thailand at the altitude of 300-800 meters above sea level, Active principles in this plant are found in the tuberous root, which looks like chain of round-shaped bulbs of various sizes connected to the next one via small root throughout the entire length of the root. The shape and size of the tuberous root are diverse depending on the environment in which it exists. Its uniqueness lies in the fact that phytoestrogen "Miroestrol" and "Deoxymiroestrol" can only be found in Pueraria Mirifica!

"Miroestrol and Deoxymiroestrol " is very different from other phytoestrogens found in other plants such as Borage Herb. It posses highest estrogenic activity among the known phytoestrogens due to structural similarity to Estradial. Estradiol is the main human estrogen which can be found in all women who are at the stage of nursing baby (Lactating); as you may notice that all women who are in this stage, their breast will enlarge and gain firmness for feeding purpose. This is the main reason why Pueraria Mirifica is unique from other breast enhancement herbs such as Borage Herb.

Women in the rural communities in Thailand where this herb grows have used the tuberous roots of Pueraria Mirifica effectively as "rejuvenating" folk medicine for well over a hundred years, before it becomes well known and has received much attention from Thai and foreign scientists and mainstream alike not so many years ago.

The above information on Pueraria Mirifica is found in Ms Yvonne Lee, internationally acclaimed book "To All Women Who Want To Enhance Their Breasts Naturally, But Don't Know How To Start". It describes and details the most important breast enhancement techniques from every corner of the world. Author Yvonne Lee, provides an unbiased pro-and-con analysis of each technique, in addition to practical information such as how and where to get it, cost, and potential impact on insurance coverage.

The ebook version of the book is now available at: http://www.breastenhancementbook.com/ebook/

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Benefits of Vitamin B12

The emphasis on healthy nutrition levels to improve the health and wellness of an individual has been the shout of health buffs. More or less, these assertions are true. In a fast-paced lifestyle where stress seems to conquer every working body, taking in vitamins and minerals to fight the natural wear and tear of the body is recommended. Therefore, health and wellness experts find nutrition deficiency as the culprit in reaching one’s well-being.

Vitamin B12 is one of the most popular B-class vitamins. Known as cobalamin, these compounds interact with the body to promote metabolism, methyl transfer, and synthesis. Vitamin B12 combined with folic acid helps facilitates the production of red and white blood cells. Vitamin B12 also keeps your nervous system in top shape. Therefore, a healthy intake of vitamin B12 like any other B-complex vitamins can prove vital to a healthy lifespan.

The sources of vitamin B12 are animal products such as meat, milk, egg, and cheese. Therefore, vegetarians usually fall to vitamin B12 deficiency if they don’t check nutrition level regularly. That is why vegans usually take nutritional supplements to correct the nutritional gap that they are losing when they do not eat meat. The recommended daily intake for vitamin B12 is 2.0 micrograms.

Vitamin B12 deficiency

Dietary deficiency such as vitamin B12 deficiency usually results from inadequate absorption of the nutrients in the digestive system. The reasons for this include alcoholism or rare genetic factors. There are also known drugs that inhibit the production or storage of vitamin B12. Doctors who suspect a dietary deficiency usually run a variety of nutrition test like vitamin B12 deficiency tests to assess the deficiency gap from the normal vitamin B12 levels in the body. Your general physician responsible for your health and well-being can also recommend home Vitamin B12 tests to monitor the result of your diet.

The most common cause of vitamin B12 deficiency is impaired absorption. Impaired absorption is rooted to the inability of the body to absorb vitamin B12 due to recurring or external factors such as aging, complication, diseases, and other infections. Interestingly, surgical procedure can turn off vitamin B12 absorption. Alcoholics also become vitamin B12 deficient due to the malabsorption properties found in alcohol.

Even if vitamin B12 is normally absorbed, some factors can cause lack of vitamin B12 use in the body. Due to the body’s chemical makeup, vitamin12 is just stored or flushed away without providing value to ones health. The causes for underutilization of vitamin B12 are usually liver disorders, and enzyme deficiency.

There are various reasons why someone can become nutritionally deficient. When that happens, vitamin B12 deficiency tests are important to monitor you health and well-being today and in the long run.