What do avoid during pregnancy
- Alcohol. Alcohol has been linked to premature delivery, mental retardation, birth defects, and low birth weight babies
- Avoid drugs and smoking. Babies born to mothers who smoke weigh less on average. Doctors suspect the lower birth weight is due to restricted blood flow, which may also impair the passage of nutrients through the placenta to the baby. The carbon monoxide in cigarette smoke that enters the mother’s bloodstream also reduces the amount of oxygen that reaches the uterus. For these reasons, doctors advise pregnant women to also steer clear of secondhand smoke
- Limit your pills and medication intake unless supported by your doctor
- Limit caffeine to no more than 200 mg per day. The caffeine content in various drinks depends on the beans or leaves used and how it was prepared. An 8-ounce cup of coffee has about 150 mg of caffeine on average while black tea has typically about 80 mg. A 12-ounce glass of caffeinated soda contains anywhere from 30-60 mg of caffeine. Remember, chocolate contains caffeine — the amount of caffeine in a chocolate bar is equal to 1/4 cup of coffee.
- The use of saccharin is strongly discouraged during pregnancy because it can cross the placenta and may remain in fetal tissues. But, the use of other non-nutritive or artificial sweeteners is acceptable during pregnancy like Equal or NutraSweet. These sweeteners are considered safe in moderation so is better to talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy
- Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
- Limit cholesterol intake to 300 mg or less per day.
- Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury.
- Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt.
- Avoid raw fish, especially shellfish like oysters and clams and sashimi.
- Do not diet or try to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.
- Avoid Packaged ramen noodles. These quick-cooking noodles are packed with salt, fat, and little else.
- Avoid Soda. If you fill up on empty calories and sugar, you won’t have any room for more nutritious drinks. Low-fat milk, Vegan milk, water, and juice are better choices.
- Avoid Shelf-stable commercial lunches. Preservatives, salt, and fat make most of them a poor choice. There are some okay packaged lunch options out there, though, so check the labels!
- Avoid too many frozen prepared meals. There are some good choices out there, but many have high amounts of salt and fat. If you can’t avoid the occasional frozen meal, look for organic brands that are low in salt and fat.
- Avoid Iceberg lettuce. When it comes to lettuce, choose greens, such as romaine, that are full of fiber, A and C vitamins, folic acid, calcium and potassium. Iceberg lettuce has only trace amounts of these nutrients.
- Avoid or limit Spicy Foods: Such foods can cause complications for the mother, such as heartburn and acid reflux. This occurs more frequently in pregnant women because hormones released during pregnancy relax muscles in the digestive tract, allowing the stomach acids to rise more easily into the oesophagus, especially when lying down
If you have any problems that prevent you from eating balanced meals and gaining weight properly, you should ask your doctor for advice.
Herbal Support during Pregnancy: Pregnancy is not the time for a woman to start experimenting with herbal remedies. Herbs and herbal concoctions can exhibit powerful influence in a person’s body; a developing fetus can be even more directly (and negatively) affected.
Chia pudding is SO easy to make, it literally comes together in minutes. I prefer it once it has set overnight in the fridge but you don’t have to wait that long (that’s why i have put 4 – 12 h in the cook time bracket) . Chia seeds are packed with fiber, essential fats, and calcium to boot!
Mango is one of my favorite fruits and absolutely easy to find here in Hong Kong and Macau – in fact – Southeast Asia. It’s high in sugar, like most fruit from the tropics and has many nutritional benefits. Mango is great for the skin as it is loaded with antioxidants. It also fights breast and colon cancers and has vision protecting properties.
- 2 sweet and juicy mangoes
- 1 cup of coconut milk
- 2 pitted dates
- 1/4 cup chia seeds
- 1/4 tsp vanilla extract
- 1/2 cup of raw nuts and seeds
- Start blending the mango until you have a thick sauce.
- Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
- Blend the coconut milk and two dates until smooth.
- Pour the sweetened milk into a small mixing bowl.
- Stir the milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly for 3-4 minutes then let stand for about 5 minutes to thicken.
- Pour the chia mixture on top of the mango sauce in even portions.
- Allow to set overnight.
- Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
- Serve with chopped nuts.
- If you have difficulty with tropical fruits like Mango, you can substitute with a fruit of your choice in this recipe. Fresh or frozen will work here. The consistency should be like a thick smoothie.
- If there is too much liquid in the mango portion it will not set up at all. If you are having issues add 1/4 cup of raw coconut meat, that should for sure make it set up and I’ve made it like that many times.
- 1.5 flax eggs
- 1/4 cup olive oil
- 1/3 cup mashed very ripe banana
- 2 sweet apples, finely grated
- 1/2 cup coconut sugar
- 1/2 tsp sea salt
- 1.5 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/2 cup plain almond milk, unsweetened
- 2/3 cup gluten free rolled oats
- 1/2 cup almond meal
- 1 cup + 2 Tbsp gluten free flour blend
- 1/4 cup raw walnuts (chopped) for topping
- Prepare flax eggs in a large mixing bowl and preheat oven to 375 degrees F (190 C).
- Prepare muffin tin with liners or lightly grease them.
- To flax eggs add mashed banana, olive oil and whisk to combine.
- Next add the apples, coconut sugar, baking soda, salt, cinnamon, and whisk to combine.
- Add almond milk and stir.
- Add oats, almond meal, gluten free flour blend and stir.
- Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).
- Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey, so don’t be afraid of over baking! The GF blend just takes longer to bake.
- Remove from oven and let set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely.
- If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.
- Once cooled, store in a covered container or bag at room temp to keep fresh. Freeze after that to keep fresh.
- If baking in a loaf pan or cake pan (8×8), bake for 45 minutes – 1 hour and check every 5 minutes thereafter for doneness.
These pancakes are vegan, gluten and sugar-free and it’s the best pancakes recipe I’ve ever tried, it’s so awesome and really easy to make. This is a healthy version of pancakes with less cholesterol and fat than other recipes. It tastes amazing, you’re gonna love it too.
- 1 cup rice flour
- 1 cup oat flour
- 2 teaspoons gluten-free baking powder
- ½ teaspoon salt (optional)
- 1 teaspoon ground cinnamon
- 1 cup almond milk
- 2 teaspoons vanilla extract
- 1 tablespoon coconut oil
- 2 bananas
- Mix all dry ingredients in a bowl
- Mix wet ingredients in another bowl
- Add sliced bananas and blend until smooth. You also can add smashed bananas, so you won't need to blend.
- Combine dry and wet ingredients with a blender or with a wood spoon.
- Place ¼ cup of batter in a hot pan lightly greased (i use coconut oil) and cook for about two minutes for each side.
- Serve with sliced banana and maple syrup if you prefer.
Keeping your youthful looks is easy when you know how. From brain training and clever make-up application to eating mindfully and upping your collagen, these 12 quick tips will keep you on track baby.
1.Eat mindfully. Its’s not new that as we age, our metabolism slows down – which is why you can pile on the pounds more easily. The simplest way to weight management is to stop eat mindlessly. How: Turn off the TV, computer and mobile phone and put away books or magazines – when eating, just eat and pay attention to what you are eating, how much and how. Don’t overeat. Hear when your body is full and learn how to differentiate between emotional eating and true hunger. This is a great lesson for your kids too.
2. Stay Sharp. Improve your memory , speed, reaction times and other cognitive abilities with 5 minutes of online gaming. The games are fun and engaging such as matching colors and shapes and moving things around the screen.
3.Find a good face cream. As we ALL know, a good moisturiser should hydrate, nourish and protect your skin from environmental damage. Organic, Natural or botanical-packed face creams can be just as high-performing as synthetic alternatives. Weleda and Avène are two of my favourite brands
4.Drink yourself Beautiful. Collagen occurs naturally in our bodies and helps keep skin looking plump and youthful. Liquid supplements containing collagen are said to help hydrate skin , keeping it looking healthier and can be a more efficient way of ingesting the ingredients as absorption relies less on the gut as nutrients are assimilated more quickly into the bloodstreem.
5.Supplement your skin too. If you’re thinking of taking supplements, look out for these nutrients:
Vitamin B’s: these help metabolise proteins and fats and are essential for cell renewal and supple skin. Eat: Green leafy veggies and watercress
Vitamin C: an antioxidant used by your body for tissue repair and skin-firming collagen formation. Eat: Kale
Probiotics: a healthy gut equals healthy skin, so feed yours with these healthy bacterias. Eat: sourdough bread (contains lactobacillus that produces lactic acid = aids digestion), fermented foods like kefir yoghurt and sauerkraut
Vitamin E: an essential antioxidant and protector for skin. Eat: Sunflower seeds, almonds and spinach
Omega 3: proven to help reduce the body’s production of inflammatory compounds and keep skin cells flexible. Eat: 2 servings of yummy salmon, halibut, sardines or anchovies a week.
Deep inside the gut is where real ageing begins
6. Try the make-up face lift. You can lift away the years with a fresher make-up look. Try the following:
To plump:layer your skin to give a plumped-up, cushiony look to skin.Tap a small amount of day oil onto your face, avoiding the T-zone and follow by softly massaging in a pea-sized amount a day cream. Massage as you go.
To Brighten: Bright eyes are a sign of youth, so why not give yourself an instant boost by lightening and correcting under the eyes. How? Mix your concealer or foundation with a dab of day cream to soften the formula and avoid caking around the eyes.
Pop: Dust blush onto the apples of your cheeks. How: To create a “younger” appearance, dust the same blusher you use on your cheeks to just under the eye brow in your socket of your eyelid.
7. Get some light. Swap your subbed for a lighted. Light therapy facials are now a popular alternative to more invasive treatments. UV-free, LED light is claimed to repair and rejuvenate the skin and boost your mood.
8. Deepen your sleep. Sleep pushes premature ageing back. Overnight is when the body produces the most growth hormones, which aid cell and tissue repair. For long restful sleep, avoid consuming heavy rich foods at least two hours before bed, unwind with a relaxing bath and out a few drops of soothing essential oils on your pillow. If you have babies at home like myself, the trick is to go to bed if not at the same time, at least 45 minutes after put the kids in bed.I know that i will have at least 6 to 6.30hours on non-interrupted sleep (from 8pm to 2.30am – when Maya wakes up for her sleep feed). Then i sleep another 4 hours until Maya wakes up for the day…Some nights are better then others, but i try to stick to this routine as much as possible.
9. Check your DNA. Matching your skincare to your genetics might sound too sci-fi but this is no futuristic fantasy. DNA profiling your skin is said to identify what predispositions are present in skin, such as whether it’s susceptible to faster or slower breakdown of collagen. Then, the appropriate skincare with the right ingredients mix and concentration is prescribed.
10. Do Yoga for your age. Traditional Yoga prescribes different practices to keep you at your best in different stages of life. In your twenties, for example, your body naturally demands a physical, dynamic and fast-flowing practice to loosen the body and help you burn off adrenal glands, which will simply get you fired up and may not complement an already demanding schedule. You still want a strong practice, but one that helps to balance and maintain your wellness. By choosing a slower practice and changing the focus from doing to being, you may feel some of yoga’s profound benefits as it starts to work on a parasympathetic level.
Tune in to your breath and how your body is breathing and you’ll start to feel more grounded, while awareness areas of the brain light up, heart rate goes down, brain activity gets quieter and emotions are more balanced.
Over time, this means less of the stress hormone cortisol, which can accelerate ageing, and you may even find challenges in daily life easier to manage.
11. Halt hair ageing. Greys, dryness and lack of shine can all mean your hair is struggling with AGE. Please invest in a good shampoo like herb ones, Oils silicone-free to smooth end and add shine. These oils, will nourish hair, seal ends and de-frizz. Choose those with plant extracts and natural oils only.
12. Sculpt your face. If you buy one thing to enhance your graceful-ageing efforts, make it the Lift&Sculpt Butterfly Stone – you can order online. By using the contours of the rose quartz stone, you can massage and sculpt your jawline and cheek, drain away puffiness from under your eyes, lift eyebrows and help smooth away fine lines and wrinkles – WOW. It’s natural, simple and you can see the effects instantly. This product is LOVED by A Listers including Jennifer Aniston and Linda Evangelista. Its the most natural and easiest tool to use and was created by Georgia Louise.
Please start today!
We ar 8 days into the New Year Guys! 1 week + 1 day into 2016!!!!
How do you feel?How’s your energy?How’s your motivation?How’s your new Year plans and projects?
I hope you feel as excited and as happy as I am…I can’t simply wait to see what 2016 has in store for me (i know it will be BUSY), my loved ones and for you!!I’m so happy to be posting New year wishes and resolutions here in Lifestyle in Shavasana for 3 years now?!?Wow!!What a great Motivation!!!Thanks Guys!!
New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes and each January, roughly one in three of us (including myself) resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later.
It’s hard to keep up the enthusiasm months after you’ve swept up the confetti, but it’s not impossible.
I thought I’d start the new year with a blog post about the whole new year, new you thing because it’s a great time to adopt a new routine because a new year is, after all, considered a fresh start by many people – it took me 8 days to post it, even though it was written for 4 days already.
This post is to help you prepare for the year ahead so you can start the year working towards your health and fitness goals since these are the top 5 New Years Resolutions – every year – with a plan that’s sustainable – so you will be more likely to get past the end of January and still keep up the great exercise and healthy eating lifestyle.
It’s easy to think of new year, new you meaning that you need to jump in at the deep end and start hitting the gym five times a week while removing all refined sugars and processed foods from your diet forever. The usual thought is that you have to completely change your lifestyle and while it would be amazing if you could do that and stick with it, for many it’s just changing way too much in one go.
It’s likely you’ll find it easier to adjust to if you make small gradual changes instead; the reason most of us run screaming back to our old habits after a few weeks (or days) is because we tried to change too much at once.
The more you change the more you’re going to miss.
Make small changes gradually instead.
Try making small changes one step at a time – start by going to the gym (or doing whatever exercise you plan) two or three times a week, aiming to gradually increase it over time to about 30 minutes five times a week. Oh, and I can’t stress this enough…find an exercise that you enjoy doing. It doesn’t have to be running or the gym, it could be anything that keeps you active. You’ll be far more likely to stick with it if you enjoy the workout, so try a few different things and see what you like. Mix it up.
If you want to improve your healthy eating then aim to eat generally clean food. If you’re able to clean up your diet completely straight away then that’s amazing! If, however, this is the part you struggle with, take it one step at a time and aim to gradually eat less processed foods and sugary treats, choosing to eat clean instead.
It may not seem like much of an improvement (for example, when you first start) but if your diet consisted of mostly processed foods and sugary treats then it’s actually a huge improvement to even get used to 65/35 to begin with…this means eating clean food 65% of the time and treats 35%.
Take your time and allow yourself to feel comfortable before eventually working your way up to 80/20, (or 90/10 if you want) so you’re eventually eating mostly clean food (I eat 80% clean and 20% treats).
Adopting a generally healthier lifestyle doesn’t mean that you’re on a diet; it doesn’t mean that you need to strictly eat only pre-approved foods and it certainly doesn’t mean you’ve failed if you eat something that contains sugar.
The best way to approach the ‘new you’ isn’t to find the latest fad diet and attempt to survive solely on soup or smoothies, it’s to aim to make generally healthier choices. The hardest part of this process is learning to rid yourself of that horrible guilt when you eat a chocolate bar, but once you change your way of thinking and accept there is no wagon; it’s just a generally healthier lifestyle, you’ll wish you’d made that change years ago.
Make being healthy your main goal and, trust me, you’ll soon notice improvements.
If you have any questions please don’t hesitate to ask for my advice.
Here’s to a Happy and Healthy New Year!
If you’ve ever wondered how to make date caramel, this is the recipe for you! Date caramel is so easy to make and extremely delicious, but there are a couple of important tricks to know before you dive in.
1. Make sure you have moist, fresh dates. If your dates are dry and hard, they won’t blend as well and will require soaking in warm water first in order to soften them. Otherwise, you won’t achieve that creamy, caramel-like consistency. So, whenever possible, look for the freshest, most sticky dates you can find.
2. In my experience, a food processor works best to get that ultra creamy, smooth texture. Blenders just require a little more time, effort and a bit more water to get things going.
Now that you have the basics down, let’s make caramel!
- 1 cup pitted dates
- 1 tbsp melted coconut oil
- 1/4 cup water
- splash of vanilla extract
- dash of sea salt
- Add all ingredients a food processor but the salt
- Pulse/mix on low until small bits remain. Then stream water until a paste is made. You will need to scrape the down sides and encourage it along periodically
- Be sure to only add enough water to form a paste - too much and it will be too liquidy
- Leave as is, or add a pinch of salt to enhance flavour.
- Will keep covered in the refrigerator for 1-2 weeks, and often more.
- Serve it with freshly sliced apples, as a topping for your favorite raw vegan brownies or to fill raw cacao truffles.
- It also makes a wonderful natural sweetener in dishes like oatmeal and milkshakes.
It doesn’t come as a surprise that we need healthy snacks at home. Both Hubby and I workout everyday, we need energy to take care our sweetie pies and keep it up with their pace plus we need the focus to do our job.
With all these demands, i am dedicating every Sunday to develop and try new recipes. For 5 Sundays in a row i’ve been working around guilt free desserts and snacks…Some turned out pretty impressive, others not so….One of the best parts of cooking and specially on Sundays is that Sienna can help…”Mommy, Sienna help” she repeats over and over. It is so important to involve your kids in everything you do and specially when cooking healthy foods…
These convenient nutrition of these yummy bars has made a staple in my kitchen…It’s definitely the best grab-and-go snack. You can enjoy it as a mid morning or afternoon snack, or as a dessert too. Needless to say that in 15 minutes you have your end result before you. You just need to add 30min + for refrigeration.
Pair it with your favourite Sattva Juiery Cold Pressed Juice and make it THE snack!!!
- 15 soft Medjool dates (pits removed)
- 1/4 cup raw almonds
- 1/4 cup raw cashews
- 1/4 cacao powder
- 3 tbsp cacao nibs
- 6 tbsp hemp seeds
- 1 tbsp chia seeds
- 2 tsp maca powder
- 2 tbsp desiccated coconut
- 2 tbsp raw nuts/seeds
- 1/4 cup of raisins
- 1/2 tsp cold water - just in case you need
- Grind all ingredients together in the food processor except for the last 2 tbsp raw nuts/seeds and the 1/4 cup of raisins, until a coarse dough has formed.
- Stop the machine and check the consistency (need to stick together easily - otherwise will crumble).
- Add a tiny amount of water if the dough is too dry.
- Blend again until the desired sickness is achieved.
- Add the last 2 tbsp raw nuts/seeds and dried fruits and pulse several times until just coarsely chopped
- Place a large sheet of plastic wrap on a flat surface and spill out the dough on top.
- Gather into a solid mass in the centre then use the sides of the plastic to wrap over the dough really tight.Press, pound and shape it into a rectangle aprox. 1 inch
- Place bar in the freezer for 30min before cutting
Summer is ALL about being fun, colourful, tasty, skinny, sexy, tanned, light meals, and yummy desserts/ice creams!!!
Chia seeds are a great superfood booster, so why not add them to your yoghurt, smoothies, juices, cereals, muffins, salads… even popsicles!
I LOVE chia pudding and I love coconut milk, so i came across these yummy Guilt Free Summer indulgences.These are the perfect healthy treats and will satisfy all your sugary cravings, especially when its hot outside!These chia pops are super refreshing, delicious and the raw chocolate coating adds a bit of crunch. It’s amazing how easy it is to make popsicles which are great for the kids (and adults too!). I’m so in LOVE!!
You can change your fruits. From Strawberry to Raspberries, Bananas to Blueberries…you choose!!!
The results… fabulous! The texture, the flavour and the little bits of fruit in each bite. They are refreshing and delicious and virtually guilt free! Don’t be scared, give them a try!
Enjoy your homemade chia popsicles!!
- 1/2 cup lite coconut milk
- 1/2 cup unsweetened almond milk
- 3/4 cup raspberries
- 2 tbsp chia seeds
- 1 tbsp sweetened shredded coconut
- Combine all ingredients in a large container. Mix well and close container; refrigerate 4 hours so the chia expands. Pour into 4 popsicle molds and freeze overnight.
Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order.
That’s what i have done today:
Declutter Your Freezer
If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce.
Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium.
Lighten Up Your Fridge
Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. Don’t cut up anything or wash produce when you bring it home from the store. To make these items more convenient for packed lunches or snacks, prep them only the night before you’ll be consuming them.
Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.
Clean Your Cupboard
There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars.
Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.
Put Everything In Its Place
To ensure your healthy habits stick, it’s important to put some thought intothe way you store your foods. From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back and make sure that everything is in the correct place to stay at its peak freshness.
Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.
Same goes for Sienna’s foods. All her yogurts, smoothies, fruits, veggies and juices are at her eye level, so she can see and ask to have those as soon as we open the refrigerator. Like this she won’t be tempted to ask us something that she shouldn’t be eating.