A List of Nutritious Foods to Eat While Pregnant

If you are a pregnant woman, eating nutritious foods is very important. Make sure that both you and the growing fetus have the right level of nutrients needed for great health. Most foods you consume during the nine months must be healthy. According to the American pregnancy association, consuming nutritious foods while pregnant acts to help make sure an easier labor. You should consult your doctor before you make any changes to your usual diet.

Meal ideas
You need to make sure that you are taking healthy meals during pregnancy. Eat various nutritious foods. You can eat an apple, two tablespoons of peanut butter, half a cup of milk (fat-free), and a cup of yogurt. You can also consider consuming one small banana with a small cup of raisin bran cereal, and chicken breast (three ounces). Each of these meals can offer you about 300 calories.

Almonds, oranges, and strawberries
Swiss cheese, almonds, peach, orange, and strawberries are healthy foods. Other healthy foods are olives, nuts, and avocados.

Foods high in folic acid
Foods high in folic acid are extremely important during pregnancy. These foods work to avoid birth defects. Therefore, you need to make sure to eat these foods during pregnancy. Some of these foods are orange, beans, broccoli, and cereals.

Legumes
The American pregnancy association advises consuming legumes daily. High nutritious legumes are split peas, kidney beans, chickpeas, black beans, and black-eyed peas. Keep this class of foods in your daily diet plan.

Yogurt, oatmeal, and milk
Eating breakfast during pregnancy is highly important. Whole-wheat toast or crackers will help to control the nausea. A few healthy breakfast foods are oatmeal, fruit, yogurt, and milk.

High-fiber foods
Eating high-fiber foods can help you avoid constipation while pregnant. A few of them are brown rice, blueberries, kiwi, raspberries, and blackberries. Drink plenty of water. You should know that you must eat enough foods rich in fiber. Foods that contain fiber can help you a lot to cut your extra fat. It prevents from depositing fat cells in your body.

Leafy vegetables
Leafy vegetables are great while pregnant. Eat vegetables on a regular basis, and some of them include turnip, collard greens, lettuce, and cabbage.

Fruit
Make sure you are eating high nutritious fruits such as grapes, apples, banana, and oranges.
During pregnancy, you should follow a great healthy diet plan. Follow the list of nutritious foods above during pregnancy to give birth to a healthy baby.

Author : MD_Rabiul_Islam

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Weight Loss Exercises - The Best Cardio Routines to Lose Weight

One of the best ways to accelerate weight loss is to do cardio routines. Cardio gets your heart rate up, gets the blood flowing, raises body temperature and heightens calorie consumption. Cardio also strengthens your heart and lungs, improve circulation and other bodily functions. If done correctly, cardio routines can prove to be a valuable asset in your health and weight loss program.

But which cardio routines work best for you? Which are the best weight loss exercises?

Here are common cardio routines arranged from the most to the least effective in terms of weight loss:

1. Running - Running is a massive cardio routine because it gets every part of your body moving. Running can be a high intensity workout all by itself. If you do run, make sure to swing your arms and really get your entire body into the motion. Take care not to run if you experience knee or back pain. Try running on a soft surface such as grass or sand and minimize the time you run on asphalt. If you suffered any sort of physical injury in the past, consult your doctor before running.

2. Cycling - Bicycle riding (as long as it's done outdoors) is a great cardio routine. Of course you need to be proficient in riding a bike, but it can really get your heart pumping. Make sure to ride only in safe places. Avoid the side of busy roads. Stick to bicycle lanes whenever possible.

3. Rowing Machine - The rowing machine is a personal favorite of mine as it's not only a cardio machine but also a great strength builder for the back and biceps. The one downfall of this machine is that you're sitting down while doing it. But pumping the rows back and forth gets you sweating in a minute. Of course, rowing a canoe, if that is possible for you, is even more effective.

4. Walking - Walking is also a great cardio routine. Don't stroll, do brisk walking and get your arms into the motion. For added difficulty, you can try walking with small dumbbells or wrist-strap-on weights. Try combining interval running with walking for accelerated weight loss.

5. Swimming - Swimming is a great body building cardio routine as it strengthens the entire body. However, it is difficult for regular swimmers to get their heart rate up while swimming and maintaining that heart rate for a long time.

6. Elliptical - The elliptical is great for people who suffered knee injuries as it doesn't jar your legs. However, it has almost zero resistance and usually doesn't get your upper body into the motion. I like incorporating it into my cool down routine for some added calorie burning.

7. Gym bicycle - I dislike the gym bicycle because you usually sit back and just pedal away. The very act of sitting down makes this a much less effective routine.

Any of the 7 routines I've laid out are good weight loss exercises. Some are more intense than others but can be perfect for you. Make sure to enjoy your cardio routines. Enjoying yourself will also accelerate your weight loss.

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The Secret to Six-Pack Abs

I wish I had a nickel for every time a woman asked me how to get a flat stomach or six-pack abs. It's one of the most common fitness goals for women. Here's a tip: You can't go to the corner of the gym and do crunches until you're ready to throw up and expect to get flat abs... even if you do it 7 days a week. And who would want to do that, anyway?

Why doesn't this approach work? Because muscle doesn't own the fat on top of it. Hmmm. One more time: Muscle doesn't own the fat on top of it. Think about it. If you see a body builder standing in front of the mirror doing bicep curls, what do you think his goal is? I'll give you a hint. Do you think he is trying to make his bicep bigger or smaller? Why bigger, of course! So why is it, then, that so many people believe they can make their stomach smaller by working their abdominal muscles? Hopefully a light bulb just came on in your head. So then...

HOW DO YOU GET THAT LEAN LOOK?

By having the right body composition. A lean look (and six-pack abs) come from having low body fat. Truth is, everyone has a six pack. Some just have more layers of fat covering it than others. The key to getting a flat stomach is to set your sites on having less body fat so that your six pack can show.

You have three choices for defining your fitness goals as it relates to body composition. You can lose fat, build muscle, or maintain your body. There is a big difference between muscle and fat. For starters, one pound of muscle burns 35 - 75 calories a day. One pound of fat burns 8 calories per day. Whoa! That's what "muscle is calorie-burning machinery" means. Secondly, fat doesn't turn into muscle. They are two different things.

If you want six-pack abs, your goal is to lose body fat. To lose body fat, you must be in a caloric deficit. That simply means taking in less calories every day than you spend in energy. While you're doing that, you want to maintain your muscle mass with resistance training. This is when fat melts away from your body, effectively changing your body composition.

HOW DO YOU MAINTAIN A CALORIC DEFICIT?

You can lower your caloric intake and/or increase your caloric output. The basic formula for figuring caloric intake for a deficit is your current weight in pounds times 15 minus 500 equals the number of calories to eat per day. [Current Weight x 15 - 500 = Daily Caloric Intake] This is a basic formula that you may need to adjust based on your activity level and your current body composition (now that you know the difference between calories burned by muscle versus calories burned by fat). Any activity you can add to your daily routine will help increase your caloric deficit and give your body fat no choice but to melt.

It doesn't hurt to work your abs. Your abs are part of your core and a strong core will help you lessen the risk of injury and help you be stronger for your everyday life in and out of the gym. And once you see your six-pack starting to emerge, you will want them to "pop" and be more defined. However, crunches and ab machines are not the secret weapon for fighting belly bulge. Monitoring the amount of calories you eat is the key. Simply put, you can't out-exercise a bad diet.

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5 Helpful Tips for Losing Weight and Keeping You Motivate .

When it comes to losing weight successfully, it can be hard. Here is a list of helpful tips to help you shift a few stubborn pounds.

Tip 1: Do not starve yourself. Dieting should not mean starving yourself. If you eat too little, your body goes into survival mode and begins storing fat. When you deprive your body of calories you are more likely to binge when you do eat because you have been depriving yourself. Ensure that you eat enough.

Tip 2: Drink plenty of water. Water is the source of life. Our body's do not survive without water. Therefore drink enough water throughout the day. A good guideline is about 2 to 3 litres. A recent study by Virginia Tech has proven that you lose more weight if you drink a glass of water before each meal. The water fills up your stomach and you become fuller quicker. Plus, dehydration can make you feel like you are hungry when you are not.

Tip 3: Treat yourself by saying "Today I can eat anything" If you really do feel like fast food or sweets one day, that's absolutely fine. You don't need to have a guilty conscience.

Once a week for having a favorite meal is absolutely fine. Depriving yourself will only make you crave and think about the forbidden food more. Allowing yourself a treat once or twice a week will not derail any fat loss and may give you a boost and the motivation to continue on your weight loss journey. It even has its advantages for you and your body. You have something to look forward to and you don't have to feel guilty about it because you are allowing yourself a treat for working hard the rest of the time. Plus, eating one unhealthy meal a week will give you an insight into how your body feels after you have spent the week eating healthy.

Tip 4: Make time for your weight loss Our lives are hectic nowadays. We get up, we go to work, we do our household chores, we sleep. You need to make time for your meals. Take your time to eat and enjoy. Eat consciously and slowly. Savour each mouthful. Don't rush your meal because you have to do something. Make time to eat properly and well.

Tip 5: Keep a diary of your weight loss A journal can really be a great tool to aid successful weight loss. With a weight-loss diary you can do the following great things:

You can keep track of what you ate and how many calories you consumed throughout the week. As a result, you develop a feel for what foods are high in calories and those that aren't.

Every evening you write briefly about your day and your weight loss. It helps to write your thoughts down on paper. This allows you to get important insights into your weight loss.

A diary can also help you plan your day ahead. Take a little time at the start of each day to write down your goals you wish to achieve for that day. Looking back, you will be able to keep an eye on your journey, plus an understanding of what works and what doesn't.

For more help and advice try The Fat Loss Factor Program. (Product of the month in our site).

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Obesity - Breaking the Habit of Over Eating

Most of us know what obesity is but just to reiterate, it's a condition where excess body fat has accumulated to an extent that is likely to become detrimental to health. Body Mass Index (BMI) is a measure of overweight and obesity and is calculated as follows:

• Measure your height in Metres (eg 183cm = 1.83m)
• Measure your weight in Kg
• Square your height (multiply height x height) = x
• Divide your weight by x
• A BMI of less than 18 = under weight.
• A BMI of less than 18.5 indicates you are thin for your height.
• A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
• A BMI between 25 and 29.9 = overweight for your height.
• A BMI of 30 or greater = obesity.

If you are obese, consider consulting doctor but first you need to understand why you're overweight.

Obesity can be caused by a number of reasons, unfortunately some of these are medical and beyond the scope of this article, however the majority of cases are due to over-eating. The majority of literature on the subject talks about the changing our lifestyle, start exercising now, eat healthier foods and eat regularly, avoid food and drink that is high in sugar and or saturated fats and drink plenty or water. Eat plant-based products such as fruit, vegetables and whole grains. We all know these things. So why is it so hard to do?

Losing weight must start with the mind. We need to recognize that over-eating is simply a bad habit. Understanding this is the first step in the right direction. It's easy to admit that we have bad habits, how do we break the habit, now that's the hard part.

Habits are formed as part of a loop called "The Habit Loop"

1. A situation arises that causes a CRAVING (eg stress at work or at home with the kids)

2. We as humans then give in to the CRAVING (eg we go and eat something we love)

3. We get a reward that makes us feel good (our favorite food makes us feel good)

SITUATION - CRAVING - REWARD this is the habit loop

As this behavior carries on, it becomes "in-grained" so much so that it has now become a habit and now we can't break it. What we need to do is to avoid the situation that stimulates the craving.

However sometimes this isn't so easy and we need some help.

Another important step in breaking a habit is the setting of small achievable goals along the journey, like milestones.

If our objective is to lose weight the small consistent goals of a kilo or two per week will help motivate us and we'll keep going because we can see that success is being achieved and our reward has changed. We get excited and motivated and eventually within about 30 days, the habit is completely broken..

What if you could, all on your own, start achieving some of these small goals that would help to kick-start the habit breaking process. Would you be happy if you dropped 1-2 kg in the first week or so, would this motivate you to keep going... Of course it would and then you'd be able to cope with those situations that caused you to satisfy your craving in the past. Why... because the reward you received from eating food has now been replaced with the reward you get from losing your excess weight. The habit loop has changed.

The hardest part with getting started is changing the reward within the habit loop however I'm offering a product that will make it easy for you to create a new reward.

Click here to see product that can help you lose the initial weight which will help you see your new reward which in turn will change your habit loop.

This really is up to you, however these products make it much easier to begin.

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Weight Loss Surgery - Are You Prepared For It?

A bariatric surgery modifies the digestive process so as to achieve rapid weight loss. The surgery can be divided into three major types: Restrictive, Malabsorptive or a combination of both.

Restrictive weight loss surgeries limit the food intake by making a thinner passage from the upper part of the stomach into the larger lower part, sinking the amount of food the stomach can hold and slowing the passage of food through the stomach.

Malabsorptive surgeries do not limit the food intake, but instead eliminate most of the small intestine from the digestive tract so that lesser calories and nutrients are absorbed. These surgeries are also called as intestinal bypasses. They are no longer recommended because they result in severe dietary deficiencies. The combined surgeries use stomach curbing and a partial bypass of the small intestine.

Undergoing a bariatric weight loss surgery may be the next step for people who remain severely obese after trying nonsurgical approaches, or for people who have several obesity-related co-morbidities.

Answering the following questions may help you decide whether undergoing the surgery is right for you.

• Are you unable to lose weight with non surgical methods?
• Are you well informed about the surgical procedure and the effects of the weight loss surgery?
• Are you determined to shed the extra flabs and improve your health?
• Are you conscious of how your life will change after the surgery?
• Can you be dedicated to lifelong medical follow-ups and vitamin/mineral supplementations?
• Are you familiar of the potential for serious complications, dietary restrictions, and occasional failures related to weight loss surgery?

The complication rate of these surgeries is low and the recovery period is very short. It can also be performed laparoscopically in patients weighing more than 500 pounds. No part of the stomach or intestine is permanently removed yet at the same time it is also important to know beforehand that there are no guarantees about the success rate of these surgeries.

Moreover, even with the growing awareness about health and fitness, more than 3 percent (3 crores) of the Indian population is obese. The reasons to the obesity may be different for each. It may be due to stress, sleep debt, pollution or mostly can be genetic too. The surgery may be expensive too. So, it is recommended that you consult a surgeon before taking the leap for such a life changing decision of undergoing a weight loss surgery.

What is the procedure of a weight loss surgery ? Is it beneficial for me? Am I eligible for a weight loss surgery ? Are these questions hovering your mind? If yes, the below article will help you find solutions for your weight related worries .

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