A healthy package for you: for all the information you need: A Guide to the C Vitamin

A healthy package for you: for all the information you need: A Guide to the C Vitamin: A Guide to the C Vitamin The c vitamin has got to be the most widely known vitamin these days. It is not surprising because the body needs ...

Prenatal Vitamin Supplements

Prenatal Vitamin Supplements Prenatal vitamin supplements are vitamin supplements that a woman can take on a daily basis to ensure that she is obtaining appropriate quantities of essential nutrients during pregnancy. It is important for a woman to discuss with her medical practitioner which prenatal supplements, if any, she should take and which she should avoid. It is essential that all prenatal vitamin supplements are only taken under the advisement of a medical professional. There are some prenatal vitamin supplements that can prove dangerous for a pregnant woman to take and she has to be especially cautious. The most important point to consider when deciding which prenatal vitamin supplements to take is which one contains certain nutrients that are beneficial to the woman and her developing baby. The majority of adults do not need additional vitamins as they receive sufficient from a balanced diet but a pregnant woman often needs prenatal vitamin supplements, especially for folic acid and iron. However, it is essential that she ensures that the prenatal vitamin supplements that she takes to provide one particular nutrient do not contain potentially harmful amounts of another. One of the most toxic types of prenatal vitamin that a pregnant woman has to be extremely cautious of is vitamin A. For this reason the most suitable prenatal vitamins for pregnant women who require extra vitamin A are those which contain vitamin A in the form of beta-carotene. Beta-carotene is a nutrient that is found in fruits and vegetables and is converted into vitamin A in the body. Prenatal vitamin supplements that contain vitamin A from animal products can cause birth defects when taken in high doses during pregnancy but beta-carotene is a much safer prenatal vitamin as it is not toxic in high doses. It is essential that a woman discusses prenatal vitamin supplements with her health practitioner at her first prenatal check-up. They can examine her current dietary requirements and assess whether prenatal vitamin supplements are necessary to increase the amount of nutrients that she has available for her baby. Often a doctor will recommend that a pregnant woman takes a course of a folic acid vitamin supplement during the first trimester of her pregnancy. Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant as well and it is essential for the health and growth of the baby, especially the brain functions. Iron is another prenatal vitamin supplement that is recommended to prevent the mother suffering from anaemia due to the demands that the baby puts on her iron consumption.

Fitness for Women- Stay Fit and Healthy!

Fitness for Women- Stay Fit and Healthy! Here are 10 tips for women to stay fit and healthy: 1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats. 2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated. 3. Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging. 4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake. 5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases. 6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy. 7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women. 8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath. 9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature 10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

how the baby reacts to sex during pregnancy

Here is how your baby responds to sex during pregnancy: Stop the gossip, rumors or hearsay you have heard that sex affects the bay negatively. As a matter of fact, parental lovemaking and achieving orgasm affects the body in quite interesting ways. Some babies are usually very quit after their parents engages in sex, some claim rocked to sleep by the rhythmic movements while others become frisky and it’s like they are asking “ buddies out there, where is the party tonight? The two responses are very normal and they are a true indicator that your baby is aware of what is happening. Thus don’t worry just keep yourself enjoying sex as long and as much as you can. One can even have sex up to delivery date; after all, after the child is born and growing, having sex in the house won’t be that easy either. Don’t give excuses, enjoy sex if you can and if the doctor allows. The myth that the baby will get poked during lovemaking is a big lie. One thing you should understand is the fact that the baby while in your womb is usually covered with layers of strong muscle, tissue, membrane and fluid and will not be moved-- literally or otherwise-- by intercourse. Occasionally, there's an issue with the placenta or cervix-- the muscular opening of the uterus, which is firm and closed during pregnancy—if a doctor has not advised you against, hit the road and let the game start

best sex positions during pregnancy

So somebody may ask, since we have the benefits of having sex while pregnant, how do we do it? It does not matter the size of the pregnancy, you will just have to change the styles or positions to make it better. Assuming that your doctor has not advised you against sex during pregnancy, the following sex positions will be both comfortable and fun also. Side lying position: lying on your sides, either front to front or back to back are among the best and most comfortable sex styles during pregnancy. Both options ensure the pregnant woman’s back is not strained, in addition to having not to worry about holding the weight of your pregnant belly, you will neither feel like your partner is supposed to support your weight either. Since both of you are able to lie down, the two of you can get busy slowly and relaxed. Woman on Top: this is a great sex position since it does not put any pressure on the woman’s belly. It enables the pregnant woman to control both the depth of penetration as well clitoral simulation. However, it is important to understand that in the latter stages of your pregnancy, the size of your belly might be so big for this sex position to be tedious in a way. Man on top: also referred to as the missionary, it is a very good style for quickies as long as the man keeps his weight off your belly by supporting himself with his arms. However, if the man likes to be hands free during the occasion, you can both try to d it on the edge of the bed with legs dangling down. The man can kneel or stand in front of you. Sometimes propping some pillows behind your back makes it more comfortable Rear entry: there are several ways in which this position can be utilized. It is favorite among men since it allows him to access the important areas without having to deal with the belly. Different scenarios which the two of you can use include: The policeman:- in this position, the woman leans on the wall with hands spread, while he “searches” for the important parts from behind. The lap pose:-in this position, the man sits on the chair and the pregnant woman sits on him facing away from him. The mattress hold:- this is a variation of you of you on all fours and then your partner enters from behind. Give some of these positions a try and enjoy yourself

sex benefits during pregnancy

Sex benefits during pregnancy: Many people argue for or against sex when a woman is pregnant, is it advisable to engage in sex when one is pregnant? Yes, it’s okay to have sex during pregnancy. With little creativity it can even be much better. The following are just but several health benefits sex adds to a pregnant woman. Improving orgasms: blood flow within one’s body increases during sexual activity. It has been discovered women who never reach orgasm, having good sex during pregnancy can lead to their achieving a real orgasm. Burn calories: sex is the most fun and exciting way to remain fit. A single session of love making can help you in burning 50 calories or more Lowers blood pressure: with high blood pressure being linked to pregnancy complications, sex has been found to lower the blood pressure and this is very important to the whole family Reduces pain: achieving of an orgasm in the body leads to release of the hormone, oxytocin or the love hormone. This hormone is known to increase pain tolerance. Sex during pregnancy also improves sleep for both the baby and the mother. To the mother, sex is relaxing and thus helps one sleep better. To the baby, the rocking motion of a sex session makes the bay to sleep easily. Boosts immunity: sex boosts levels of a compound known as IgA, it is an antibody which helps the body in keeping at bay colds and other forms of infection. Sex also helps in speeding up postpartum recovery. Orgasms achieved during the pregnancy prepare the pelvic floor for childbirth and which in turn, increases the speed of postpartum recovery. So people, what are you wait for, grab your partner and get down tonight.

more healthy snacks to take while pregnant

MORE HEALTHY snacks FOR A PREGNANT WOMAN: In addition to the other custom made snacks if we may call them that way, here are more snacks safe to make and take during your pregnancy. Toasted Almonds: Almonds are rich in many nutrients which are both important to the mother and the child. These nutrients include fiber, proteins, potassium, vitamin E, magnesium and heart healthy monounsaturated fats. They are also rich in phytochemicals which fight against diseases. One can eat almonds when either raw, but their flavor comes out when put in a toaster. You can also combine them with dried cranberries for a tasty trail mix. Hard Boiled Eggs: Eggs are easily portable and one can move them from one place to another. If you are the type of a person who takes the white eggs only, its time you ate the yolk my dear girl. While the white egg is rich in proteins, the yolk is full of various nutrients such as choline which is very important in the development of fetal brain and nervous system. The yolk also contains folate which is an important nutrient in preventing defects of neural tubes. One can cook several eggs together and can grab one whenever there is no time. Banana: Bananas are highly rich in sugar than most fruits; as a result, this makes them richer in calories. That does not man one should not eat them. They also give the body a good dose of fiber, potassium, vitamin C and vitamin B6. Vitamin B6 is very important in m of red blood cells and some claim it even eases morning sickness. You can roll bananas with a little wheat germ and get additional vitamins such as B and E and fiber also. Dried Apricots: Apricots are highly rich in beta-carotene. This is an antioxidant that gives the fruit its bright orange color. In the body, the beta-carotene converts into vitamin A. vitamin A is very important in development and maintenance of healthy teeth, bones and the skin also. The apricots are very delicious when eaten fresh. For a special dessert, always top them with a little melted dark chocolate. CARROT CHIPS & DIP Carrots are best known for containing antioxidant beta-carotene. Carrots are able to satisfy the cravings without opting for the high fat chips. For convenience, it is better to choose baby carrots or hips. to make a healthy dip, you can mix carrots and dip them into low fat cream. Oven baked sweet potato chips: Pregnancy has its intrigues, when your body crunches for something sweet, try homemade sweet potato chips which are oven baked. You can coat them with cinnamon and sugar instead of using salt. Baking them makes them to contain much less sodium and fat than the ordinary potato chips. One also reaps additional benefits from sweet potato chips such as fiber, potassium, Vitamins A, C and B6. Grape tomatoes If you feel like just eating something not with a lot of calories, grab yourself a cup of grape tomatoes. You can eat a whole cup and it contains less than 50calories; a lot less than what potato chips can offer. They are packed with vitamin C which also high content of Lycopene, an antioxidant associated with lower heart and cancer diseases. Tomatoes also contain fiber, vitamin A and volumes of folate also.

Snacks and your pregnancy

">"> Eating Well During Pregnancy: what types of snacks are healthy? Ensuring you have the right nutrition when expecting a baby is the best way in which one can give her baby a good head start in life. This makes the pregnancy also safer to carry and comfortable for you too. It is therefore important to check on the pregnancy diet one is taking and then get recipes for delicious dishes which you can take anywhere be it at home or at the restaurant. Incase hunger strikes between meals, it is always tempting for one to grab a bag of chips, or a chocolate bar. These snacks are usually loaded with fats, sodium and calories. But it is better to have homemade snacks to take whenever the craving for chips or cheese hits you. One can make a healthier version at home. Examples of snacks one can make include: High fiber cereal, milk and berries With almost all cereals being fortified with either vitamins or minerals, making a snack using them is very nutritious. If one does not like taking milk directly, there is always an option of pouring the milk on the cereals. This helps in adding calcium in the body both for you and the child you are carrying. When buying cereals in the shelves, always ensure that you choose the ones with high fiber and made with whole grains. Whole grains are very suitable for pregnant mothers since their coatings provide extra fats, sugars and calories. Then add berries on top of the cereals, and there you have a healthy snack. Berries are rich in vitamin C and antioxidants. Banana Biscotti: If you are hit with a cookie craving during pregnancy, it is advisable to try the Italian biscotti recipe. Each piece contains approximately 100 calories and some fats in it. It comes with a sweet banana flavor. Hey are made from a banana bread mix and they are very quick and easy to make. If you want additional sweet, you can also add some dried cherries as they also add fiber to the diet MANGO CHIPS OR CUBES If all you need is a sweet substance, a box of the ripe beautiful orange is highly nutritious. It contains just over 100 calories. Most of these calories come from natural sugar, and, that is very healthy. In addition to the sweet taste, one also gets some fiber along with both vitamin A and C. It also has antioxidants. Vitamin C is very essential since it helps in repair and maintenance of body tissues while at the same time maintaining body immunity. Baked potato with toppers: Potatoes also make another group of portable snacks. They are easy to make and can be eaten while cold or warm. The potato skin is very rich in insoluble fiber and thus can help in preventing constipation. Potatoes are also rich in potassium and iron. Iron in the body helps blood cells in carrying oxygen all over the body, and also plays a role in brain development it’s thus helpful even to the baby. Instead of coating your potatoes with butter or sour cream, one can use a non fat yoghurt and sprinkle of chives. Yoghurt with cereals: Yoghurt is rich in both calcium and proteins. It is a perfect food for a pregnant woman. Some yoghurt are usually rich in active cultures which are very beneficial to the body since they enhance digestion of foods while at the same time improving nutrient absorption and boosting the immune system of the pregnant woman. It is advisable to choose low fat yoghurts since most flavored yoghurts tend to be highly rich in sugars. Star the yoghurt with cereals using little cinnamon and then top it off with a crunchy cereal topper. Always choose whole meal cereals which are rich in fiber and less sugar. Oatmeal and Raisins: Oatmeal does not have to be taken only during breakfast, anytime of the day is good. Oatmeal is rich of soluble fiber, it is very portable and easy to make. One is just needed t o add water or milk and warm it in the microwave and you are ready to eat. Avoid any form of flavored oatmeal since it could be rich in sugars. Instead, it is advisable to flavor your oats with raisins which are highly rich in fiber and potassium. Potassium is very important since it regulates fluid balance in body and helps nerves and muscles work properly ">">

best exercises for pregnant women

pregnancy fitness and the benefits behind

Pregnancy Fitness: Pregnancy comes with many challenges ranging from gaining weight, mood swings, lack or desire for sex and so on. However the weight and fitness challenge affects many women since if not taken care of, it can lead to several and severe health problems. Remaining active during the pregnancy period not only helps in keeping at bay common pregnancy symptoms such as headache and fatigue, it also helps in release of good hormones and those mood swings associated with pregnant women becomes a thing of the past. The benefits of exercise and keeping fit while pregnant are as follows: Improves sleep and contributes to great reduction in pregnancy aches and pains. Exercises also helps in treating and preventing of gestational diabetes. Exercises play an important role in preparing the woman for childbirth by strengthening the woman muscles and building endurance. This makes it very easy for the woman to get back in shape after childbirth. Exercises during pregnancy helps greatly in fighting fatigue. While a pregnant woman should never push herself too hard with exercises, especially if she is feeling tired or fatigued, a little nudge can make a huge difference in the energy levels of the woman. Exercises also play a great role at improving sleep during pregnancy. While most women complain of sleepless nights, with better exercises, many claim that the quality of their sleep is better and that they wake up feeling more rested and relaxed. Exercises during pregnancy also play a role in improving the moods of the pregnant woman. They cause the brain to release endorphins, improving the moods of the pregnant woman while reducing feelings of anxiety and worry. Exercises such as stretching out helps one uncover little pockets of tension that might be building in your body, warding off cramps and sore muscles. Exercises play a great role in making of healthy babies. Babies born by mothers who exercise during pregnancy have healthier weights, and are also able to less stress by labor and delivery processes. They are also able to recover from stresses of birth process faster. Exercises also help the pregnant woman in having a speedy postpartum recovery. The more the pregnant woman is fit, the faster she is able to recover physically after childbirth and the more fit she will be after delivery- and you know what, the sooner she might find herself zipping her sexy jeans again.