Discovering that you and your partner will soon have your first baby is probably one of the most euphoric moments in your life, especially if you’ve been trying to conceive for a long time. Earlier, you made all your life decisions keeping only yourself and your partner in focus. Now with the much-anticipated arrival of your little one, there’s almost nothing you do without thinking about how it will impact the angel growing in your womb.

As you accustom yourself to these changes, there’s one huge (pun intended) change that worries you the most – your weight gain. Though it is normal for women to gain weight during their pregnancy, you surely don’t want to end up looking like a human version of Godzilla. Well, here are seven ways to avoid gaining too much pregnancy weight:

Drink A Lot Of Water

When everybody, from your doctor to your fitness trainer and nutritionist harps about the importance of drinking plenty of water, you have to believe that there’s some truth to it. Apart from keeping you well-hydrated and energetic all day long, drinking water also curbs your cravings at odd times of the day that may have you pile on free calories. Since, during pregnancy, your digestive system slows down, drinking enough water can also contribute to healthy bowel movements and therefore prevent bloating. Water is also important for the formation of the amniotic fluid that surrounds your fetus.

Stay Active

Staying active throughout your pregnancy is also a great way to prevent excessive pregnancy weight gain. It also makes the process of postpartum weight loss a lot faster and simpler. Practice low to moderate intensity exercises like walking, swimming, kegels, yoga, etc. for an hour every day. Apart from helping you maintain a healthy weight during pregnancy, exercise can also help elevate your mood and ease pregnancy-related discomforts according to a study conducted by Medicine and Science in Sports and Exercise reports. Avoid exercises that can make you susceptible to falling, and do consult your doctor before adopting an exercise regimen.

Eat Often (But Eat Healthy)

As counter-intuitive as it may sound, eating frequently can also contribute to the maintenance of healthy weight during pregnancy. The key is to watch what you eat. Include generous portions of fiber-rich foods like fruits and vegetables in your diet that will do a wonderful job of providing you and your little one with wholesome nutrition while keeping you full for long periods. Opt for lean meats, fish (choose varieties low in mercury) and low-fat dairy foods to meet your protein, omega-3, and calcium requirements, respectively. Eat a lot of leafy greens rich in folic acid, vitamin C, calcium and vitamin K. For snacks, stick to healthy options like nuts, pomegranates, Greek yogurt, sprouts, etc. Of course, you are allowed to give in to your cravings once in a while, but keep a check on the portion sizes.

Avoid Eating Out

Love eating out? Unfortunately, during pregnancy, you may have to cut down on your restaurant indulgences, especially fast foods. Unless you’re opting for soups or salads, food available in restaurants can be pretty high in calories and low on nutrition. If not cooked properly, it can also make you susceptible to food poisoning that can be harmful to both you and your little one. As far as possible, minimize your intake of outside food. If you are planning to eat out, do a prior check on the ingredients, calories and possible allergic reactions caused by the dish you’re planning to order.

Team Up

It always helps if you team up with someone sailing the same boat as you. Instead of joining a regular gym or yoga class, join one dedicated solely to expectant mothers so there’s greater motivation for you. Join a pregnant women support group to share ideas on nutrition and fitness for better results.

Get Enough Sleep

Not sleeping enough can also get in your way of maintaining a healthy weight during pregnancy. A study conducted by The Journal of Women’s Health reports that inadequate sleep can contribute to excessive weight gain during pregnancy. Though sleep troubles are common during pregnancy, certain measures like regular physical activity, a routine sleep pattern, dietary improvements, and the right sleeping postures can help you get a good night’s sleep.

Cut Out Stress

Stress is another crucial factor that can contribute to increased pregnancy weight gain. It can negatively impact your dietary choices, making you crave for foods high in fats and sugar. Practice calming exercises like deep breathing, meditation, and yoga to keep your stress levels in check.

Though these tips will help you sustain your recommended body weight during pregnancy, always remember that you should not compromise on your required nutritional intake to lose weight as it could hamper your baby’s development. The key is to adopt a healthy balance in your lifestyle and eating habits. Congratulations on the great news.

Recommended Reading:

• Cranberry Stevia Lemonade Recipe

Sources:

• Is It Safe To Have Pomegranate & Pomegranate Juice During Pregnancy? – Mom Junction
• Exercise during pregnancy and pregnancy – Pub Med

Gluten, found in many staple foods, is a substance that gives elasticity to dough. Until recently, a strict gluten-free diet was only of interest to people with celiac disease, an autoimmune disease in which proteins from grains (such as wheat, rye and barley) damage the small intestine. However, more people are now finding that they feel better on a gluten-free diet. So, is this a psychological “placebo effect”, or do people actually benefit physically from a gluten-free diet?

Research has now confirmed that gluten sensitivity does exist. Some experts say that gluten sensitivity is much more common than celiac disease. In celiac disease, the intestine is damaged, but in gluten sensitivity, it is not. Symptoms for both can be similar (including stomach aches and pain, bloating, constipation, diarrhoea, IBS) so it is important to get tested. Symptoms of gluten sensitivity can affect any organ or tissue in your body, and can include muscular and joint pain, fatigue, anaemia, and tingling in hands and feet.

Why are more people now reacting to gluten when we have been eating grains for 10,000 years? First of all, to make those lovely fluffy white breads, modern grain has been cultivated so that it contains much more gluten than it did in the past. Secondly, our diets have changed significantly in the past few decades. We now eat gluten in most meals, unlike in the past. Wheat flour is used in a vast range of modern, mass-produced “ready-made” meals and sauces. (Even your mustard can have it). So we are consuming far greater quantities of gluten, more frequently, than our ancestors.

When our bodies digest gluten, the lining of the intestine is temporarily damaged. This makes it permeable to gluten proteins (hence ‘leaky gut’), which is the mechanism behind both gluten sensitivity and celiac disease. For most people this inflammation is healed relatively quickly after eating but for some it takes much longer. Other aggravating factors include modern additions from the food chain, including pesticides and GMO foods, which have been linked to ‘leaky gut’. To ensure there are no pesticide residues or genetically modified substances, which may affect your gut health, choose organic food.

If you feel that you suffer from symptoms that may be caused by gluten, get tested for celiac disease. Then you can try going gluten free for a minimum of 4 weeks, then reintroduce gluten to see the difference in how you feel. Take good care of your general gut health, as the gut is the basis for your overall health. Feed the good bacteria in your intestine by eating plenty of organic vegetables and fruit every day. Also, introduce fermented foods, such as sauerkraut and probiotic yogurts. Avoid damaging your intestinal lining with unnecessary antibiotics, drugs or alcohol.

Author: Marika Walker graduated in Nutritional Therapy from CNM (College of Naturopathic Medicine) the UK’s largest training provider in natural therapies.

Recommended Reading:

• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• Foods To Avoid With Gluten Intolerance or Celiac Disease
• Is Wheat Poison? What’s Behind the Rise of Celiac Disease and Gluten Intolerance
• Understand Hypothyroidism – Prevention and Natural Remedies
• Cheap and Easy Detox Diet Plan

Maryland is facing controversy over mislabeled blue crab cakes. Because of its crucial role in the Chesapeake Bay ecosystem, the blue crab is considered a keystone species. Without it, the Chesapeake Bay ecosystem would suffer serious disruption. The blue crab is also a staple of the local economy in Maryland, with 50% of the blue crab harvested each year in the United States coming from the Chesapeake Bay. The high demand and economic value of blue crab has led to overharvesting and resulting regulations.

Places in Maryland that sell crab cakes have started using other types of crab while falsely marketing their product as blue crab. A recent study by Oceana has shown that as much as 38% of crab cakes sold in Maryland as blue crab are, in fact, other types of crab. In addition to the deception, the crab used in these crab cakes is imported from areas around the world where the crab is harvested using unsustainable methods.

Researchers found eight other species besides blue crab with 48% of the crab cakes using crab species originating from the Pacific coast of Mexico and the Indo-Pacific region. In addition, almost 50% of the species used are ones that seafood guides warn people to avoid.

The only way that the problems of mislabeled seafood are going to be solved is through strengthening the tracking process for seafood from the place it’s caught to the place it’s served. Oceana is a leader in the movement to shore up food safety by improving the monitoring process of seafood production and cracking down harder on seafood fraud. They have urged the government to have the Task Force on Combatting Illegal, Unreported and Unregulated Fishing and Seafood Fraud implement traceability requirements on all seafood sold in America so that consumers can be confident that they get what they pay for and not something else.

Recommended Reading:

• Genetically Modified Salmon Is On Its Way To Your Store

 Sources:

• Oceana Reveals Mislabeling of Iconic Chesapeake Blue Crab – Oceana
• Blue Crab – National Oceanic and Atmospheric Administration Chesapeake Bay Office
• Seafood Production – Maryland At a Glance

Fats are always a hot topic in diet and health, but they are not all bad. Your body needs fats for many essential functions. However, the amount of fats you consume, which fats you choose, and the balance of one type of fat to another determine whether your fat intake aids your health or causes damage. 

Too much of a good thing can quickly become bad. When it comes to fat, this is a motto you should adopt. Although you want to add healthy fats to your diet because they boost your health and are better for you than saturated fats, you should aim for no more than 20% to 35% of fat in your daily calories.

What are Healthy Fats?

Omega-3s and Omega-6s are the two healthy fats that make the news a lot because of their health benefits. Otherwise known as polyunsaturated fats, these offer various benefits to your body and have to be consumed through diet as the body can’t produce them on its own.  

Omega-3s

Omega-3s fight inflammation in the body, while lowering blood pressure. This makes them heart-healthy, too. In fact, studies(1) have found that when 1-gram capsules of omega-3 were given to heart attack survivors every day for three years, their risk of sudden cardiac death decreased by approximately 50 percent. They also were found less likely to suffer another heart attack than people who took placebos.

There are two types of omega-3s you need to know about:

• Icosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): these are mostly found in fatty fish. You should aim to eat two servings of fatty fish every week to reap the health benefits.
• Alpha-linolenic acid (ALA): these are found in nuts, such as macadamia (which also has a good balance between omega 3 and omega 6); flaxseed; leafy vegetables; and vegetable oils. ALA is required in the body for energy. It is not easily transformed into EPA and DHA, so you need to ensure you get enough fatty fish in your diet to give you enough of them. If you’re vegetarian or vegan, opt for fish oil supplements.

Omega-6s

These fatty acids are also needed by the body and they have various functions, such as improving brain function, hair growth, and bone health as well as aiding your metabolism. You can find most omega-6 fatty acids in vegetable oils. These fatty acids are known as linoleic acid (LA).

One type of omega-6, known as gamma linolenic acid (GLA), fights various health conditions. These include skin issues such as dermatitis and eczema; arthritis; diabetes; and obesity. Unlike other omega-6s, GLA reduces inflammation. Although inflammation is sometimes required by the body, such as the body’s response to an injury, you want to keep it in check when you are healthy. You can find GLA in sources such as black currant seed oil and spirulina.

The Risk of Inflammation

Many illnesses are caused by inflammation in the body, such as asthma, arthritis, fibromyalgia, psoriasis, kidney failure and more. If you’re wondering why such illnesses seem to have become more common, it’s because people tend to eat too many omega-6 fatty acids that contribute to inflammation. There needs to be a balance between omega-6 and omega-3 so the body isn’t getting too much omega-6 and it can benefit from the anti-inflammatory properties of omega-3. 

Shockingly, the ratio of omega-6 to omega-3 (2) in the Western diet is between 10:1 and 25:1! You want to reach a ratio of between 2:1 and 4:1 to ensure that your body is receiving a healthy balance of fatty acids.

Get the Right Omega Balance

It’s fine and well to hear that you have to have a balance between omega-3 and omega-6 but how should you do this?

• For starters, it’s a good thing to try to eat more omega-3. Try adding fish to your regular diet or supplement with oils rich in omega 3s.  
• Then, try to decrease your omega-6 consumption. You can start by getting rid of spreads, such as margarine, and replacing them with olive oil. Stay away from vegetable oils like canola, corn, and soybean.
• Interestingly, you can also find omega-6 in whole-grains and animal products, so you want to decrease how much of these foods you consume.
• Follow the Mediterranean diet as it is high in fruits and vegetables, while including fish and healthy olive oil.

If you’re still worried about your ratio, it’s a good idea to get your omega fatty acids tested. This will enable you to see exactly what you’re dealing with and how to make adequate changes to your diet to reach a healthier ratio.

When you hear that healthy fats are good for you, you might want to add lots of them to your diet but make sure you take a balanced approach. This will help you stay healthy while enjoying delicious meals.

Sources:

• (1) Omega-3 Fatty Acids: An Essential Contribution – Havard, School of Public Health
• (2) Essential Fatty Acids – Physician’s Committee for Responsible Medicine
• Good Fats, Bad Fats: How to Choose – Health
• 10 Healthy Fats You Should Definitely Include in Your Diet – Term Life Insurance.com
• 10 Easy Things You Can Do To Improve Your Health Immediately – Organic Lifestyle Magazine

If you enjoy salmon, eat your fill now. The Food and Drug Administration has announced approval for the first genetically modified animal for consumption, and it’s the Atlantic salmon…and the Pacific-Chinook salmon…and the ocean pout, a creature also known for inspiring a synthetic contribution to less-fattening ice cream, all rolled up into one sentient creation.

The possibility of a genetically engineered salmon is not an unfamiliar one, as biotech company AquaBounty has been attempting to bring the Frankenfish to the public for twenty years. The fish is said to be advantageous because it grows at twice the rate of a regular salmon and requires 75% less food. The company is not planning on letting consumers know that the fish is genetically modified, claiming that as “…the first and only, labeling is a dangerous decision. We’d like to label it as a premium product, but we’ll probably introduce it as Atlantic salmon.” It’s ironic that they use the word dangers in conjunction with actual labeling, as the health and environmental dangers of this fish don;t seem to concern  AquaBounty or the FDA.

Safety Concerns Over the Next Step in GMOs

The debate over the GM salmon from AquaBounty (officially referred to as the AquaAdvantage) has been going on for quite some time, although the approval from the FDA has shifted abstract concepts into something very real and potentially scary. Food and Water Watch and the Consumer’s Union have both expressed concerns about the fish and its impact on health and the environmental threat of a possible escape. Like all GMOs, the salmon has been labeled safe to eat by the FDA. That alone is suspect when you consider the amount of countries worldwide who are banning GMOs, but there are also concerns regarding allergies and how the mix of different fish genetics combined into one fish will affect people. Consumer’s Union has been claiming that the research used to make the decision to approve the salmon suffers from inadequate analysis and a sample size that is too small.

But What if Gets Loose?

Meanwhile, Food and Water Watch is viewing the AquaAvantage from a different angle, and seeing a different problem – escape. The salmon are grown in land-based, contained tanks in Canada and Panama that are sealed completely off and all fish grown for food, as opposed to breeding, are sterile. Or at least they are sterile by FDA standards, which require 95% sterility. Setting aside the questions of what and where exactly the fish for breeding are kept (or if there is even a need for breeding fish when they’re potentially raised in a lab), the FDA maintains that even if the fish were to escape, they would be unable to thrive and establish themselves. Even if the fish aren’t able to sustain a population out in the natural environment, isn’t it naive to assume there won’t be other consequences? Wild salmon that come in contact with farmed salmon have registered a population drop of more than half due to parasites and disease. At what point does the desire for cheap salmon outweigh the increasing delicate needs of the actual wild salmon providing the genes for the Frankenfish? Despite claims that the potential of escape is highly unlikely, Food and Water Watch remains committed to making sure that GMO salmon does not reach the marketplace.

More Care is Needed in Introducing GM Meats

The marketplace at the moment has a slightly different view from the FDA. Whole Foods and Trader Joe’s have been critical of the AquaAdvantage and have publicly pledged not to sell the salmon. Other retailers like Safeway and Kroger also have no plans to stock the product. The criticism from consumer and environmental groups, as well as the lack of support from stores, have the potential to stop the forward march (swim, really) of the GMO salmon. Anything can happen within the two-year period from approval to market. If you oppose GM salmon, now is the time for your voice to be heard.

Extensive research occurs when new varieties of conventional foods like fruits and vegetables are introduced. A newly developed type of apple, for instance, takes an average of 15 years. A salmon spliced together from three different fish and altered at the base genetic level is a huge step in the food system and should not have any room for groups to claim inadequate analysis. The consequences of unleashing the Frankenfish could permanently damage the oceanic ecosystem or even play out like a science fiction movie. Do we want to be the at the mercy of our own ill-advised creation because the population is looking for cheaper salmon? At the very least we should be able to know what we’re being sold.

Recommended Reading:

• Understanding and Detoxifying Genetically Modified Foods
• What Vaccines and GMOs Have in Common
• Celebrities Against GMOs
• Grocery Manufacturers Association – Leading opponents of GMO labeling
• Wild Caught? Maybe Not – Salmon sold to you may have been farm-raised

Sources:

• FDA Approves GMO Salmon, A First For Food Supply. Shouldn’t It Be Labeled? – Washington Post
• The FDA Just Approved GMO Salmon For Human Consumption – Grub Street
• Farmed Salmon Decimating Wild Salmon Worldwide – National Geographic

The wild caught salmon sold to you in restaurants and grocery stores may have been farm-raised. Unfortunately, the results of a new study suggest that unless you catch it yourself, you can’t be sure it wasn’t farm raised.

Using DNA testing techniques, the non-profit ocean conservation group Oceana examined numerous samples of fish being sold as wild caught salmon both from restaurant menus and grocery stores. Of the restaurant samples, 2/3 of the “wild-caught” salmon was farm raised. Retail salmon fared better, with one out of five incorrectly labeled. The study also revealed instances of chum salmon being sold as king salmon and rainbow trout sold as wild salmon.

A startling 43% of the salmon tested, collected in New York, Washington, Chicago and Virginia from upscale and takeout restaurants and from various neighborhood and chain groceries, was mislabeled. The most common deception was Atlantic salmon being sold as wild salmon.

These Scientists Say We Need to do Something About It

The researchers authoring the study recommend that new policies be implemented to protect both the public and fishermen from mislabeling.

“Our results are consistent and wide enough to know that this is a problem that can occur anyplace, anytime, with any type of seafood,” said Kimberly Warner, a senior scientist at Oceana.

Oceana definitely knows what they are talking about. From 2010 to 2012 they conducted an extensive seafood fraud investigation, collecting more than 1,200 seafood samples from 674 retail outlets in 21 states. The objective was to determine if the seafood was honestly labeled. DNA testing found that a full one 1/3 of the 1,215 samples analyzed were mislabeled.

In that earlier investigation, seafood sold as snapper and tuna had the highest chance of being mislabeled. The majority of the samples identified by DNA analysis were not consistent with the labeling. In fact, only seven of the 120 samples of red snapper purchased nationwide were actually red snapper. The other 113 samples were another fish.

Accuracy in Labeling Also Depends on the Time of Year

The current study revealed that the time of year was a big factor in whether or not a restaurant would sell mislabeled salmon. During the winter months, fresh wild salmon is less available, creating a motive to substitute readily available, farmed salmon. The researchers found that large chain groceries were less likely than small grocers to offer mislabeled salmon to the public.

The authors of the study have a few suggestions for consumers looking to protect themselves from purchasing the wrong types of salmon. They suggest consumers ask their sellers about their seafood’s exact point of origin, its species, and whether or not the merchandise was fresh or previously frozen.

Salmon can travel halfway across the world and back before we get a chance to eat it. For instance in 2013, U.S. fisheries exported roughly 85,000 metric tons of salmon to China while importing 37,000 metric tons of salmon from China. Much of this import was the same fish that was shipped to China for processing.

To cut down on salmon mislabeling, the report’s authors are calling for comprehensive tracking of all seafood sold in this country from catch to point of sale.

What’s Wrong With Farm Raised Fish?

The first and obvious difference between farm raised and wild caught salmon is the cost. You are being overcharged if you are paying the price for wild caught salmon and not getting what you paid for. But there are other issues at stake. First there is taste, and secondly there are health concerns associated with farm raised fish and shrimp. Pathogens, contamination, and GMO feed are serious quality issues with fish and shrimp being raised in an unnatural and crowded environment. The virulent diseases spread through the salmon farms are suspected to have spread to the wild, severely impacting the wild salmon population. Factory farming raises unhealthy animals, and fish farms are nothing more than factory farms for fish. Stick to wild caught fish – if you can find a trusted source.

Sources:

• 9 Things Everyone Should Know About Farmed Fish – Dr. Mercola
• Oceana Study Reveals Seafood Fraud Nationwide
• Though Labeled ‘Wild,’ That Serving of Salmon May Be Farmed or ‘Faux’-NY Times 

Ayurveda is the oldest science for healing and improving health using plant fats and essential oils that provide nourishment and rejuvenation to the body, mind, and spirit.

The following benefits of Ayurvedic oils make them an effective skin care regimen.

Ayurvedic Oils Create Good Vibrations in the Body

As per the wisdom of classical Ayurveda, natural plant-based oils have high vibrational frequencies, which are much needed for the skin to thrive. Ayurveda says that the human body is electrical and requires natural fats and oils to work at its optimal vibrational levels.

Everything in the universe works at a specific frequency and even the essential oils vibrate at a high frequency.

For example, therapeutic-grade rose essential oil has an average frequency of 320 MHz, and lavender has an average frequency of 118 MHz, whereas fresh produce vibrates at 15 MHz and fresh herbs between 20-27 MHz.

Human beings also have their own electromagnetic frequencies. If you consider the frequency of a healthy person then you will find it to be between 62 and 78 MHz. Using high-frequency ingredients like essential oils for our skin care helps the body achieve its optimal vibration.

Skin and plants contain high levels of prana and using them together can help to increase the skin’s frequency.

According to Ayurveda, dead or tamasic food such as canned or processed items have zero prana levels, which means they possess no measurable vibrational frequency. Therefore, they aren’t beneficial to our body in any way.

If one understands the way frequency works in the universe, one can easily heal and prevent diseases and using these high energy oils from plant extracts that raise the vibrational frequency of the body and improve our overall health.

Perfect Superfoods for Skin

Our digestive system is capable of preventing chemicals or synthetic additives from mixing with our bloodstream and cells. But when we apply chemicals directly on our skin, they are absorbed into our blood, organs, tissues, and cells without any filtrations. This excess dead waste can get accumulated in the liver and lead to health problems in the future.

If we understand the need of our skin and importance of fatty acids for it, we would never apply chemical-laden products on our skin and use only plant-based oils containing antioxidants, omega-3 fats, vitamins, minerals, and living enzymes.

Feeding your skin with a good amount of fatty acids helps to improve the health of skin cells and makes the skin look radiant, supple, and rejuvenated.

Immunity Booster

Essential oils are laden with natural antiviral, antibacterial, and antifungal properties, which guard the skin against invading organisms and infections. Essential oils have the power to remove toxins from the body and their aromatic therapeutic properties help to calm the nervous system and help the body to cope up with stress and rejuvenate. Moreover, a relaxed nervous system can help the cells to repair themselves.

Your skin has the capacity to heal itself regardless of whatever it has been exposed to in the past because skin cells regenerate every 40 days. This allows exposed cells to heal.

Nourishing your skin with Ayurvedic oils improves health and helps your body and mind to heal quickly. Plants are full of life and possess natural properties that can help your skin to thrive, glow, and vibrate with health. So, start using them today.

Recommended Reading:

• How to Breathe
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• How I Replaced Medications With Essential Oils
• Five Essential Oils That Help Fight Infections

Sources:

• Why Ayurvedic Oils Are Your Skin’s New Best Friend – Mind Body Green
• Vibrational Frequency and the Subtle Energy Nature of Essential Oils – Biospiritual Energy Healing
• Top 7 Oils to Rejuvenate your Skin
• More Than A Scent: Essential Oils Aid The Immune System – Huffington Post