#can pregnant women eat scallops

[sunburnfeed]

It is generally safe can pregnant women to eat scallops

 It is generally safe—and recommended—to eat seafood, including shellfish, during pregnancy. The key is to make sure any shellfish you enjoy is fully cooked, thought through, and consumed in moderation, says Sandra Arévalo, RDN, a registered dietitian nutritionist and master of public health who is also a national spokeswoman for the Academy of Nutrition and Dietetics. 

During pregnancy, shellfish (and all seafood) should be well cooked to ensure they're safe to eat, says Diana E. Ramos, OB/GYN and associate professor at the Keck School of Medicine at the University of Southern California. This measure applies to both fresh and frozen mussels and ensures that any pathogens in the mussels are destroyed during cooking before consumption.

Every pregnancy is different. If you have any questions about eating scallops during pregnancy, be sure to consult your healthcare provider.

You are not afraid of tofu. You don't crave it, but you don't feel the need to avoid it either. However, you are nine months pregnant and you suddenly find that even a small amount of food can cause problems for you and your baby. Is it true? Should you think twice about what food you like? The answer may surprise you! Here are five simple tricks to help you determine if tofu is safe during pregnancy:

Vitamins and nutrition in tofu

Tofu is a popular food used for its high protein content. It is also known for its versatility and can be used in many different recipes to achieve the desired result. Tofu is made from soybeans, which are a complete source of protein, so it's great for vegetarians or vegans who want to get their daily protein intake without eating meat or dairy. The nutritional content of tofu varies depending on how it has been processed, but generally speaking it contains:

It is best to cook and eat clams the same day you buy them. Translation: It's best to plan ahead so you don't just stuff them on the fridge shelf and forget about them until you discover them a week later. (Don't even put them in water in the fridge.)

When it's time to cook, don't forget to clean them thoroughly. Rinse them well with cold water and then dry them.

Instead of frying in a pan, you can grill or bake the mussels. These methods are more likely to ensure that the clams are cooked all the way through.

But if you really love pan-seared scallops, you can let them cook in the pan longer – about 2 minutes longer per side. But keep in mind that it's really easy to accidentally overcook them, which makes them tough.

Benefits of scallops during pregnancy

Scallops can provide a nice dose of vitamin B12 and those omega-3 fatty acids that are so good for your baby's brain development. Omega-3s can even .

Mussels also contain potassium, which has anti-inflammatory properties, and potassium, which helps regulate fluid in your body, as well as other important functions such as muscle contractions and nerve signals. They contain significant amounts of trace minerals such as zinc, copper, which are important for your own good health.

Other considerations

The next time you pass the seafood aisle at the grocery store, check out the scallop inventory. You can see bay scallops, which are smaller scallops found in shallower waters, and sea scallops, which are larger and are collected from the ocean.

Whatever you choose, pay attention to the smell. If they smell funny or "fit" you a bit, put them back.

Beware of allergies. Scallops are a type of shellfish, and shellfish allergies, unlike some other food allergies, are more likely to occur in adulthood.

Cooking mussels safely at home

Read more Article : www.sunburnfeed.com 

[lifespring123]

LifeSpring: The Best Maternity Hospital | Hyderabad

Tips on eating habits and foods to avoid for pregnant women:

Sharks, swordfish, tuna, and marlin are examples of high-mercury fish.

Raw fish and shellfish may be contaminated with bacteria and parasites, which can be harmful.

Bacteria may be present in raw or undercooked meat. Always adequately cook the meat.

Raw eggs may be contaminated with Salmonella and represent a risk. Before consuming eggs, make sure they are thoroughly cooked.

Limit your meat consumption to a few ounces once a week. Organ meat is high in iron, vitamin B12, vitamin A, and copper. Limit your consumption of organ

Limit your caffeine intake to less than 200 mg per day. Uncontrolled caffeine usage during pregnancy may have an effect on the baby's growth and result in a low birth weight.

Fruits and vegetables may be contaminated with pathogenic germs such as Toxoplasma. Always carefully wash them with clean water.

Consume only pasteurised milk, cheese, and fruit juice to avoid bacterial illnesses.

Avoid all types of alcohol. Alcohol consumption may increase the risk of miscarriage, stillbirth, and foetal alcohol syndrome.

Processed foods can raise the risk of obesity, gestational diabetes, and other problems during pregnancy. This could have long-term health consequences for the mother and the child

Safe foods in pregnancy: during pregnancy, it’s safe to eat

During pregnancy, it's safe to eat:

Grilled fish

sushi, but only if the fish has been completely cooked.

Peanuts and other nuts (if you're allergic, avoid them)

Cooked shellfish and seafood, such as mussels, lobster, crab, oysters, scallops, clams, and cold, pre-cooked shrimp

Honey can be consumed in small amounts.

There's no need to shun spicy foods

You can indulge in milk and dairy foods like:

All hard cheeses, such as Cheddar, Parmesan, or Gruyere

Pasteurized milk and yoghurt

Pasteurized semi-hard and soft cheeses, such as cheese spreads, ricotta, mozzarella, feta, paneer, cream cheese, halloumi, cottage cheese, or goat's cheese, without skim

Any cheese that has been completely cooked until it is boiling hot

Foods to Avoid While Pregnant

Caffeine

Caffeine is found naturally in chocolate, coffee, and tea (including green tea). It's also included in some:

Soft drinks

Energizing beverages

Cold and flu cures

Uncontrolled caffeine consumption during pregnancy can:

increase your chances of miscarriage.

Influence your baby's growth.

cause your kid to be undersized and underweight; this could lead to health issues later in life.

When your kid is born, he or she may begin to retreat from it. This aggravates them.

LifeSpring Maternity Hospital is one of the best gynecology hospitals in Hyderabad, with an excellent team of gynecologists providing comprehensive treatments.

"Book an appointment online with the best doctors at LifeSpring Maternity Hospital Hyderabad." For any queries, book an appointment today. Visit our website.

Location: h, 11-4-522/A, Chilkalguda, Railway Colony, Chilakalguda, Secunderabad, Telangana 500061, India

[yeakub46]

The hidden agenda of can pregnant women eat scallops

You will find scallops on the menus of many restaurants. Scallops are a type of shellfish that have been proven to be safe for pregnant women to eat. In fact, scallops are an excellent source of protein and vitamin B12, which is important for pregnant women.

The hidden agenda of can pregnant women eat scallops. A study from the Journal of Food Science found that there is no evidence that eating scallops or other types of shellfish during pregnancy can cause birth defects or other problems in babies.

[rosewaterdoll]

🌷🕊💌 How I worship Aphrodite 🌷🕊💌

🎀 This is based on my personal ways of how i worship Aphrodite, in no,way my ways of worshiping is correct and not everyone perfect. Everyone's worship is different and unique. You can follow my ways of worshiping if you don't know how or just a beginner worshiper! 🎀

🌊💐 How I've met her 🌊💐

Before i met her it was late spring 2016 and had a strong connection to the sea and i constantly wanted to go to the beach and pickup some seashells at that time i felt someone calling me. Fast-forward in a year i felt a strong presence of love mostly platonic/romantic and i still felt the same sea energy, this feeling kept wandering in my thoughts for a good 5 months. I thought it was a spirit or entity of some sort until i called them out using an invocation spell. The spell worked and in my dream i went to an art museum by myself and before i could finish the last exhibition i saw a painting of a lady that caught my eye. The painting was titled Aphrodite/Venus painted by an unknown artist. The lady in the painting look like the most beautiful woman i've ever saw. She had sandy-grey hair with an updo hairstyle adorned with red and pink rose flower crown. She had a smile with a pinkish red lips and pink cheeks. When i look upon her eyes they changed to turquoise blue to seafoam green, she was wearing a pink silk dress. And i also heard a very feminine laughter kinda like a mysterious fairy laughing in a forest behind me. I tried to follow the laughter but i realized i wasn't in the museum rather in a black room with a tv in it. The tv lost the connection and when i switched the channel i saw images of roses, doves, swans, the sea, red paper hearts, roman marble statues and i also smelled sea water that came from nowhere. As continued switching channels the tv bursts and i heard the same feminine laughter earlier then my dream faded.

💫💗 Praying 💫💗

I have two ways of praying to Aphrodite; personal prayer and set prayer. Personal prayers are like asking Aphrodite for everyday help,happiness, stable relationship/love life,etc. or you just want a simple chat with her. And i use personal prayers when i feel something dissatisfied things going on in my life. I use this prayer the most! Set prayers or Ready-made prayers are the ones you can find online and prayer to her if you don't know how to reach or pray to her. I use this when i want to feel her connection/energies around my daily life. Before praying you don’t wanna do things that offends her such as eating/offering pork after praying, she’s not gonna respond to you if you do that!

• How i pray •

1. Clean your altar. clean and mop away any dust that's hanging around on her altar.(she likes em clean and tidy!) Re-arrange things if you want or just leave it be. And most importantly cleanse yourself! You can do this by simply washing your hands and face with herbal/floral water or rose water then moisturize yourself!

2. Prepare some offerings! (optional!) I like to do this just to make sure she accepts the prayer quickly and efficiently. I mostly offer her pink/red votive candles, a small cup of wine and some sandalwood incense.

3. Say your prayers! And i use prayer hands. If it's a personal prayer i usually start with: " Dear/Goddess Aphrodite (insert what you want to say to her)" and end with: " Thank you, and so mote it be." For set prayers i put my hand together and say the prayer that i found online then end it with: " Thank you, and so mote it be." You can say your prayer aloud or speak it mentally. They both work about the same!

Pro Tip!: Cast a circle and pray to her! Its like using a phone and calling her, while praying without a circle feels like sending her a snail-mail. Go ahead and try it you can receive her answers within a few hours or minutes if you cast a circle and pray to her!

💌🌺 How do i know if she received my prayer? 💌🌺

After praying i usually wait for 2~3 days and i look out for her symbols. Which traditionally includes: doves, roses, beautiful (Greek) statues, seashells, bees, sparrows, mirrors and pearls. And for a more modern approach which is: any objects you find beautiful, pretty girls, finding plants that's associated with her(rosemary, strawberry, anemone. etc.), craving for apples or sweets, your crush making you happy in reality and your dreams, receiving chocolates or gifts from friends, finding mysterious sweets smells, feeling gentle, finding pretty crystals such as rose quartz or other pink crystals, presses on your body(not body-aches!) and lovely-looking moms and pregnant women. Don't be lazy and wait go outside and take a walk you may see her symbols after praying for few days! And it's totally possible you can look for her symbols in your dreams! If you're unable to go out she may drop some hints in your dreams, be patient and keep looking!

🕯️🐚 Offerings 🕯️🐚

When giving out offerings i like to have 3 different vessels; a nice pretty plate or a large abalone, scallop or clam shell for non-food items. And a vintage teacup and saucer set when i give out food for her, I use the teacup as a chalice and the saucer as a food offering plate. Usually when people give out food offerings to their god/goddess for a few days they throw out which i find it wasteful. Normally i leave out food for her about 15 minutes and eat them which Aphrodite doesn't really mind! I also occasionally say my prayers when i give out really nice offerings just to please her more.

🌷💗🌸💕🎀 Enjoy!🌷💗🌸💕🎀

[nothingeverlost]

Thanksgiving prompt Storybrooke Verse. Their first thanksgiving with their baby. Does Moe show up?

This takes place almost a year after anything I’ve written in this verse.  I wrote one small drabble with her finding out she’s pregnant.  I still want to write his reaction and her pregnancy.

Ayla, the baby’s name, is Scottish and translates to mean "from a strong and resilient place"

_________________________-

“Do you hear that, sweetheart?  Our first guests have arrived.”  Belle leaned over the cradle and checked the diaper before picking up her daughter.  It only took a minute to put her in something dry and slip on the dark blue dress with the turkey on the skirt.  A soft blue headband and blue booties finished the outfit.  “You look so beautiful, my Ayla.”

Belle took her time walking down the stairs, her daughter nestled to her chest, and listened for signs of who had arrived.  With the sound of clinking glasses she had a pretty good idea.

“Happy Thanksgiving Mal.”  Her husband and his best friend each had a finger of scotch in a tumblr.  Nick set his down when she came in and reached out for her.

“There’s the two most beautiful women in the world.”  

“Trying not to feel insulted over here, Nicodemus.”  Mal rolled her eyes.  “Lucky for you my godchild is here to distract me.  Pass her over, dear, we have some catching up to do.”

“Of course.”  When they’d discussed godparents for their child Belle hadn’t been sure Mal would be interested.  Ruby was enthusiastic from the moment she’d learned that Belle was pregnant.  Archie was a natural with children.  She’d never seen Mal with a child younger than thirteen.  It had surprised her when Mal had asked about the theme for the nursery and had proceeded to spend a month of weekends painting a mural of dragons and castles and an enchanted forest on the walls.  It was so real it looked as if one should be able to walk into the trees and feel the fire from the dragon’s breath.  While no one would mistakenly call her ‘cuddly’ Mal took her godmother role very seriously.  She’d shown up at the hospital an hour after the birth and had visited at least once a week since then.  “Is there anything I need to check on the kitchen, Nick?”

“Nothing, love.  I have a handle on everything and your pies remain untouched like I promised even if a slice would have made a nice breakfast.”  This year, he’d insisted, he was in charge of dinner.  It was barely a month since she’d given birth and she needed to rest when she could.  She, of course, insisted that she was fine but let him have his way.  He had worried and fretted through her pregnancy and delivery, and felt better when he had something to distract him.  

“I’ll get the door, then.”  The three short rings meant that Ruby had arrived.  Belle smiled when she heard Nick saying something about ‘supporting the head’ and Mal snarking back that she knew how to hold a baby, thank you very much.

“Hello my favorite mother.”  Ruby didn’t wait for anyone to answer the door, but was letting herself in.  Archie was more hesitant, but that might have been the loaf of bread in one hand and platter of cookies in the other.  “Where’s the baby?”

“Mal beat you to her.”  Belle hugged her friend before taking the bread from Archie.  The ring on Ruby’s finger was still new enough that it was a pleasant reminder each time she saw it.  Now if only she and Archie would set a date.

“You know it took me forever to get used to saying Nick instead of Mr. Gold.  I don’t think I’m ever going to get used to saying Mal.”  Unlike Belle who’d never taken any classes for Mal, Ruby had taken art classes all four years in high school.  “If you start inviting Principal Mills over I’m done, Bells.  I can’t take it.”

“You’re safe there.”  She thought of the many times she’d heard Nick grumble about the principal.  There were probably few people that were less likely to be invited over.  She looked at the door.  Despite the invitation she’d given her father he was probably as likely to show up as Mills.  In the two and a half years since she’d moved in with Nick he hadn’t visited, not for a holiday dinner and not for her wedding.

“Are we expecting someone else?” Archie asked.  Belle paused for a moment and shook her head.

“No, it’s the five of us plus Ayla, though she won’t be eating anything.”  Or rather she’d be having her own version of leftovers second hand.  She had only set the table for five, though she had an extra place setting ready on the sideboard just in case.  She hoped no one would notice.  It was futile to hope that Nick wouldn’t see and understand, though.  “Let me show you where that can go, Archie.”

“Thanks.”  He followed her into the kitchen.  Setting down the cookies and pulling a bottle of wine out of his coat pocket.  “How are you feeling?  Are you sure it’s not too much to have people here?  We would have understood if you’d wanted Ayla’s first Thanksgiving to be just the family.”

“Her Thanksgiving is just the family.”  She stood up on her tiptoes to kiss his cheek.  He was unlike anyone Ruby had ever dated and Belle was grateful both for his friendship and his love for her best friend.  “And I’m feeling fine, if not a little sleep deprived.”

“A coworker had a baby last year.  She said it was like going through residency again, and I remember how little sleep I got then.”  He shook his head.  “Is there anything I can do to help?”

“You can explain to Nick that I’m perfectly healthy and he doesn’t need to worry, but you probably mean help with dinner and everything’s taken care of.”  She had thought that once Ayla was born her husband would be able to relax a little.  He’d been so tense throughout most of her pregnancy, an overreaction to their first loss and his general overprotective nature going into overdrive.  But the delivery had gone smoothe and they were both healthy.  She wanted him to relax and enjoy himself more.

“I see it in the parents of some of my patients when they come for follow ups.  The kids are fine, they’re acting like normal healthy children.  But the parents are still in that place that we go when we love someone so much that the idea of loss is crippling.  I think maybe subconsciously it’s the idea that if they let themselves relax and believe that everything is safe now they won’t be prepared if something does happen.”  Archie fussed with the end of his scarf.  “Sometimes when you’ve been alone for a long time and you let someone in the idea of them not being there someday is terrifying.”

“Ruby’s not going anywhere.”  She squeezed his hand and tucked away his observations to think about later.  He could be silent for hours, but when he spoke it was always clear that he listened to everything around him.  Sometimes he seemed more psychologist than neurologist.

“Ruby’s going to McDonalds if there isn’t food soon.  I’m starving.”  Ruby had apparently braved the idea of calling her former art teacher by name; she came into the kitchen carrying Ayla.

“Nick has some bacon wrapped scallops in the oven, they should be out in a few minutes.  Archie, let me have your coat.”  She took the coat and scarf to hang them up in the closet, leaving Archie and Ruby alone with the baby.  She wouldn’t complain if holding the infant made them want one of their own. 

II

“Anyone need more wine?”  Nick made the offer.  Mal and Ruby were the ones to accept.

“I’d love a glass but Ayla would not,” she teased, looking at the sleeping infant in her arms.  She’d be hungry soon.  Belle, on the other hand, was stuffed from the meal.  It was a good thing breastfeeding burned so many calories.

“We should go.  We’re leaving early in the morning for Boston.”  Though Archie had moved to be closer to Ruby he still spent a week each month in Boston for surgeries and consultations.  Ruby usually went with him.

“I believe I’m ready to leave as well.”  Mal sipped her wine unhurriedly.  Within minutes there was a flurry of good-byes and Ayla being passed around for cuddles.  While Nick was the one to close and lock the front door it was Belle who lingered over the light switch for the porch light.

“Sweetheart?”  His arms wrapped around him from behind as she looked out the window.  Even the light didn’t penetrate more than a few feet of the darkness.

“I thought he might come this time.”  She had invited him in person, showing up to the flower shop days ago.  Nick had been watching Ayla, so he hadn’t yet seen his grandchild.  She thought that might have been enough to get him to come.

“I’m sorry, love.”  His arms tightened around her a little.  Their daughter stirred in her arms.

“She’s perfect, Nick.”  She pulled away from him just enough to turn around, the baby cocooned between them.  Belle reached up to rest a hand on his face.  “Nothing’s ever made me as happy as loving the both of you.  I wanted him to see that, maybe to understand it.”

“You could take him some leftovers, visit him at the shop.”  His lips brushed her forehead.  She knew what it took for him to make the suggestion.

“No.”  She shook her head.  “Ayla is half yours and you’re all of mine.  He doesn’t get to accept pieces of us.  I’m not going to hide what matters and if he ever wants a relationship with his granddaughter he can’t pretend you’re not part of it.”

“Maybe someday.”  Nick’s hand tightened on her arm for a moment.  She knew he would do anything if it made her happy, even tolerate her father, but he had no love for the man.  They’d only met twice, that she knew of, but the air around both of them might as well have been filled with daggers.

“Maybe someday,” she repeated with a sigh.  She reached out and turned off the porch light.  Between them Ayla started making suckling motions with her tiny rosebud lips.  “I think someone’s hungry.”

“Go on up, I’m going to make sure everything’s put away.”

“You’ll be up soon?”  He could get lost in his brooding thoughts sometimes, when she wasn’t there to tease him out of them.

“In time to put Ayla in her bassinet,” he promised.

Belle changed her daughter into a sleep sack and fed her while sitting on their bed.  True to his word she was just finishing up when he came up the stairs.  There was a nursery directly across the hall, but for the first months they’d decided to keep their daughter closer, and the bassinet was at the foot of their bed.

“Thank you, sweetheart.”  Once Ayla was settled and the lights were out they curled up together in bed, his front to her back and his arm around her waist.  Feeling him so close reminded her of how much she missed making love with him, and how glad she’d be when she was ready.  “I’ve never had so much to be thankful for.”

“You’re the one that did all the work this year and made magic happen, Belle.  I’m the one that’s thankful.”  His voice was low, and slower than usual as it was when he was trying to keep the sound from breaking.

“Do you think even one minute of that would have been possible without you, sweetheart?  Everything I did this year was possible because I had you.”  She pulled his arm tighter around her.  “You’re everything I need, Nick, and everything I want.”

[mhealthb007]

Here are some headlines on fertility and diet that caught our attention:

The ultimate fertility diet: We reveal what to eat and what to avoid

Here’s what to eat if you’re trying to get pregnant

Trying to get pregnant? Foods to eat and avoid to boost fertility

Wow! Who knew that your choices at tonight’s dinner buffet could transform you into a parent? Not so fast — let’s look at the new study that’s causing all the fuss.

A new study of fertility and diet

Researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School have just published a review of past studies that examined the impact of diet on fertility. Here’s what they found.

For women trying to become pregnant naturally (without “assistive reproductive technologies” such as in vitro fertilization), the following vitamins and nutrients were linked to positive effects on fertility:

folic acid

vitamin B12

omega-3 fatty acids

healthy diets (such as the Mediterranean diet)

On the other hand, antioxidants, vitamin D, dairy products, soy, caffeine, and alcohol appeared to have little or no effect on fertility in this review. Trans fat and “unhealthy diets” (those “rich in red and processed meats, potatoes, sweets, and sweetened beverages”) were found to have negative effects.

Studies of men have found that semen quality improves with healthy diets (as described above), while the opposite has been linked with diets high in saturated or trans fat. Alcohol and caffeine appeared to have little effect, good or bad. Importantly, semen quality is not a perfect predictor of fertility, and most studies did not actually examine the impact of paternal diet on the rate of successful pregnancies.

For couples receiving assisted reproductive technologies, women may be more likely to conceive with folic acid supplements or a diet high in isoflavones (plant-based estrogens with antioxidant activity), while male fertility may be aided by antioxidants.

So what does this mean if you’re trying to get pregnant?

Considering the average couple trying to become pregnant naturally, this review seems less of a bombshell than the headlines might suggest. Yes, eating a healthy diet is a good idea for men and women. Extra folic acid, B12, and omega-3 fatty acids might be helpful for women, but healthy diets are already recommended to everyone, and a prenatal vitamin (which includes folic acid and vitamin B12) is already recommended for women trying to get pregnant. Folic acid supplementation has long been known to reduce the risk of developmental neurologic problems in the developing fetus.

Unanswered questions about diet and fertility

Even if we accept these findings as important enough to direct our dietary choices, we still need to answer some basic questions:

How much folic acid or B12 is best? Is there an advantage to taking a supplement rather than relying on dietary sources?

Which sources of and how many servings of dietary omega-3 fatty acids are best? How should a woman balance the risk of fish contamination with toxins such as mercury?

Are there some people who need to pay more attention to these dietary recommendations than others?

What about other components of the diet? Fear not, researchers are hard at work looking at this question. For example, consider the results of three other recently published studies:

Consumption of sugar-sweetened beverages (especially sodas or energy drinks) was linked to lower fertility for men and women, while drinking diet soda and fruit juice had no effect.

Women who consumed high amounts of fast food and little fruit took longer to become pregnant than those with healthier diets.

Couples eating more seafood were pregnant sooner than those rarely eating seafood. Most pregnant women consume far less than the recommended 2 to 3 servings of lower-mercury fish (such as salmon, scallops, and shrimp) per week.

You can probably come up with more questions. Hopefully, researchers are already busy trying to answer them.

In the meantime…

Until we know more, the take-home message of this new research is not so different than before it was published. If you’re a man or a woman trying to become a parent, eat a healthy diet.

Many doctors recommend that women of childbearing age who are not using contraception take a prenatal vitamin daily. At the very least, women who are planning a pregnancy should take a prenatal vitamin at least a month before trying to conceive. A higher than usual dose of folic acid may be recommended for certain women, depending on the medications they take and other medical conditions they have. Doctors also recommend the following to maximize the chances of a healthy pregnancy:

Try to maintain a healthy weight prior to conception. Obese women have a higher risk of complications.

Avoid excessive vitamins before conception. Too much vitamin A, for example, can be bad for a developing fetus.

Consider seeing your doctor for a “preconception” visit to review what you can do to optimize your chances of a successful pregnancy. For example, certain medications are harmful to the developing fetus and should be stopped well before planning a pregnancy.

And just in case it’s not obvious, don’t rely on research regarding diet and fertility to prevent pregnancy. An unhealthy diet and avoiding supplemental vitamins or omega-3 fatty acids is not a form of birth control.

Follow me on Twitter @RobShmerling

The post Fertility and diet: Is there a connection? appeared first on Harvard Health Blog.

from Harvard Health Blog https://ift.tt/2stxVFE Original Content By : https://ift.tt/1UayBFY

[healthnews00-blog]

We Should eat 2,000-Calorie Diet Foods

What is a 2000 Calorie Diet?

2,000-calorie diets are considered standard for most adults, as this number is considered adequate to meet most people’s energy and nutrient needs.

This article tells you everything you need to know about What is a 2000 Calorie Diet? including foods to include and avoid, as well as a sample meal plan.

Why 2,000 calories are often considered standard

Though nutritional requirements vary by individual, 2,000 calories are often considered standard.

This number is based on the estimated nutritional needs of most adults and used for meal-planning purposes according to the 2015–2020 Dietary Guidelines.

Additionally, it’s used as a benchmark to create recommendations on nutrition labels.

In fact, all nutrition labels contain the phrase: “Percent Daily Values are based on a 2000 Calorie Diet Plan. Your Daily Values may be higher or lower depending on your calorie needs”.

Due to these daily values, consumers can compare, for example, amounts of sodium and saturated fat in a given food to the maximum daily recommended levels.

Why Calorie Needs Differ

Calories supply your body with the energy it needs to sustain life.

Because everyone’s body and lifestyle is different, 2000 Calorie Diet Plan for Men people have different calorie needs.

Depending on the activity level, it’s estimated that adult women require 1,600–2,400 calories per day, compared with them.

                             2000 Calorie Diabetic Diet Plan

However, calorie needs vary drastically, with some people requiring more or fewer than 2,000 calories per day.

Additionally, individuals who are in periods of growth, such as pregnant women and teenagers, often need more than the standard 2,000 calories per day. When the number of calories you burn is greater than the number you consume, a calorie deficit occurs, potentially resulting in weight loss.

Conversely, you may gain weight when you consume more calories than you burn. Weight maintenance occurs when both numbers are equal. Therefore, depending on your weight goals and activity level, the appropriate number of calories you should consume differs.

Can a 2,000-calorie diet aid weight loss?

Following a 2000 Calorie Meal Plan for Weight Loss

may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals.

It’s important to note that weight loss is much more complicated than simply reducing your calorie intake. Other factors that affect weight loss include your environment, socioeconomic factors, and even your gut bacteria. That said, calorie restriction is one of the main targets in obesity prevention and management.

For example, if you reduce your daily calorie intake from 2,500 to 2,000, you should lose 1 pound (0.45 kg) in 1 week, as 3,500 calories (500 calories saved over 7 days) is the approximate number of calories in 1 pound of body fat. On the other hand, a 2000 Calorie Diet would exceed the calorie needs of some people, likely resulting in weight gain.

Foods to eat

A well-balanced, healthy diet includes plenty of whole, unprocessed foods.

Where your calories come from is just as important as how many calories you consume.

While it’s vital to ensure that you’re getting enough carbs, protein, and fat, a focus on foods rather than macronutrients may be more helpful to create a healthy diet.

At each meal, to gain a 2000 calorie weight loss diet plan you should focus on high-quality protein and fiber-rich foods, such as fruits, vegetables, and whole grains.

While you can indulge on occasion, your diet should mainly consist of the following types of foods:

Whole grains: brown rice, oats, bulgur, quinoa, farro, millet, etc.

Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.

Non-starchy vegetables: kale, spinach, peppers, zucchini, broccoli, book Choy, Swiss chard, tomatoes, cauliflower, etc.

Starchy vegetables: butternut squash, sweet potatoes, winter squash, potatoes, peas, plantains, etc.

Dairy products: reduced or full-fat plain yogurt, kefir, and full-fat cheeses.

Lean meats: turkey, chicken, beef, lamb, bison, veal, etc.

Nuts, nut butter, and seeds: almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds, pine nuts, and natural nut kinds of butter

Fish and seafood: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.

Legumes: chickpeas, black beans, cannellini beans, kidney beans, lentils, etc.

Eggs: organic, whole eggs are the healthiest and most nutrient-dense

Plant-based protein: tofu, edamame, tempeh, seitan, plant-based protein powders, etc.

Healthy fats: avocados, coconut oil, avocado oil, olive oil, etc.

Spices: ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.

Herbs: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc.

Calorie-free beverages: black coffee, tea, sparkling water, etc.

Foods to avoid

It’s best to avoid foods that provide little to no nutritional value — also known as “empty calories.” These are typically foods that are high in calories and added sugars yet low in nutrients.

Here is a list of foods to avoid or limit any healthy diet, regardless of your calorie needs:

Added sugars: agave, baked goods, ice cream, candy, etc. — limit added sugars to less than 5–10% of your total calories.

Fast food: French fries, hot dogs, pizza, chicken nuggets, etc.

Processed and refined carbs: bagels, white bread, crackers, cookies, chips, sugary cereals, boxed pasta, etc.

Fried foods: French fries, fried chicken, doughnuts, potato chips, fish and chips, etc.

Sodas and sugar-sweetened beverages: sports drinks, sugary juices, sodas, fruit punch, sweetened tea and coffee drinks, etc.

Diet and low-fat foods: diet ice cream, diet boxed snacks, diet packaged and frozen meals, and artificial sweeteners, such as Sweet n’ Low, etc               

Learn more About Health Tips & Diet Plan Visit Natural Health News

references: www.healthline.com

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Choosing low-mercury fish

Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health. 

However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things. 

The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

Is fish safe to eat?

Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age. 

Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

Low-mercury fish types

There are many types of fish that are low in mercury. They include the following:

Anchovies

Cod

Flounder

Haddock

Herring

Oyster

Perch, freshwater and ocean

Pickerel

Pollock

Salmon

Sardines

Scallops

Shrimp

Sole

Tilapia

Tuna, canned light (limit albacore to 1 serving/week)

Whitefish

High mercury fish to avoid

The following types of fish are high in mercury. People should not eat these types of fish.

King mackerel

Marlin

Orange roughy

Shark

Swordfish

Tilefish (Gulf of Mexico)

Tuna, bigeye

Local fishing

If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go to fishadvisoryonline.epa.gov.

Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

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Should I Buy Organic Fish and Seafood Products?

In response to recommendations by major health organizations, many people — including those following a low-carb or keto diet — have increased the amount of seafood they eat. Although research has shown a strong link between regular consumption of certain fish and reduced disease risk, there are also concerns about the health and environmental impact of current seafood trends.

In this article, I'll discuss the benefits and risks of including fish and shellfish in your diet and provide recommendations for making the healthiest and most sustainable choices.

Benefits of Seafood Excellent Source of Omega-3 Fats

Many of seafood's benefits have been attributed to the long-chain omega-3 polyunsaturated fatty acids (PUFAs) found in fatty or oily fish like salmon, sardines, mackerel, herring, and anchovies.

The two omega-3 PUFAs that have evidence-based health benefits are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats may help reduce inflammation that's at the root of heart disease, autoimmune disease, and other chronic health conditions (1). EPA and especially DHA are also crucial for proper brain and eye development from conception through childhood, and they remain important for cognitive function throughout our lives (2, 3).

DHA and EPA are found mainly in animal products, although algae also contains DHA. Fatty fish is the best source of these omega-3's, and studies suggest that eating it on a regular basis may help reduce disease risk.

Research on Fish High in Omega-3 PUFAs

Heart disease: A large review examining the risks vs. benefits of seafood consumption concluded that consuming fatty fish 1-2 times per week reduces the risk of having a fatal heart attack by 36% (4).

Ulcerative colitis: A small 8-week controlled trial in patients with ulcerative colitis found that consuming 2 servings of salmon per week led to a reduction in inflammatory markers and a significant decrease in self-reported symptoms (5).

Liver cancer: A systematic review of 11 observational studies found a strong association between high consumption of fatty fish and reduced risk of liver cancer (6).

Research on Fish of All Types

Fish may also provide health benefits beyond omega-3 PUFAs:

Cognitive function: Studies have linked frequent consumption of all types of fish to increased brain gray matter and improved cognitive function in older adults, independent of omega-3 intake (7, 8).

Breast cancer: Researchers who analyzed data from more than 9,000 women over a 27-year period found that consuming 4 or more servings of fish per week was associated with a lower risk of breast cancer than consuming 2 or fewer servings of fish per week (9).

Concerns About Seafood

Although the health benefits of seafood are impressive, legitimate concerns have been raised about it.

Mercury

Mercury (technically methylmercury) is a heavy metal that can have devastating effects on human health at high levels of exposure, especially the brain, nerves, and heart. Over time, concentrations in our oceans have increased, due in large part to burning fossil fuels and mining coal in order to meet the world's growing energy demands.

Our main exposure to mercury is through the food chain. Algae becomes contaminated by mercury in the ocean, and small fish consume it. These small fish are then eaten by larger fish that store mercury in their fat, and these larger fish are consumed by humans.

The amount of mercury in fish varies greatly, with large predator fish like shark, King mackerel and swordfish having the most mercury and smaller fish and shellfish having the least.

As part of a large 2014 study, over 10,000 people filled out questionnaires about their seafood consumption within the previous month. Although fewer than 5% of the respondents had elevated blood mercury levels, those who reported eating high-mercury fish were 4 times more likely to have excessive mercury in their blood than people who mainly ate other types of seafood (10).

Importantly, selenium helps counteract the damaging effects of mercury, and seafood is an excellent source of selenium. However, in the case of high-mercury fish, the ratio of selenium to mercury may be too low to prevent mercury toxicity (11).

Because mercury can disrupt normal brain development in babies, the US Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend that pregnant and nursing women limit their intake of fish moderate in mercury and avoid fish high in mercury altogether.

For others, although the effects of low-level mercury exposure over time aren't known, research suggests that the benefits of consuming most types of fish outweigh the risks (4).

PCBs and Dioxins

Polychlorinated biphenyls (PCBs) and dioxins are highly toxic pollutants found in several foods, including meat, vegetables, and seafood. Dioxins are created during treatment of waste products and production of herbicides and pesticides. PCBs were previously used in electrical equipment, plastics, and dyes until they were banned in 1977. However, both PCBs and dioxins continue to contaminate the environment, although their concentrations are slowly declining (14).

At very high levels of exposure, dioxins and PCBs may cause problems with neurological, reproductive, and immune function, and may also increase diabetes and cancer risk (12, 13).

In fish from the US and most Western countries, these and other contaminants are well below acceptable limits set by government health agencies. However, fish from other countries may contain much higher amounts. Although imported seafood is required to be inspected by the FDA, several sources state that only about 2% actually is. Therefore, fish with high levels of contaminants may still get into the US food supply.

Additionally, seafood from fish farms in China, Vietnam, and the Philippines may contain residues from antibiotics, which are banned on fish farms in the US and Europe.

Overfishing

With increased seafood consumption, the number of fish in our oceans has declined. According to a 2016 report by the Food and Agriculture Association (FAO), about one third of our oceans are overfished, and more than half are fully fished.

Overfishing of herring, sardines, and anchovies leads to loss of larger fish, sea mammals, and sea birds that depend on a steady supply of these fish for food (15). Some of the affected fish may be endangered and protected species, leading to undesirable shifts in our marine ecosystems.

Aquaculture (Fish farming)

In order to meet the growing demand for seafood, “aquaculture” (raising fish and shellfish for food) has become a major industry worldwide. Farmed fish and shellfish are housed in large cages that are submerged in the ocean, lakes, or ponds.

Currently, more than half of all seafood consumed by humans is farm raised, and according to World Bank, that amount will increase to nearly two thirds by 2030.

Similar to industrial farming of land animals, aquaculture has been criticized for providing fish with overcrowded living environments and unnatural diets. Although the fish are fed fish meal, which contains ground-up fish, they are often also given soybean and corn. As a result, their omega-3 PUFA content is lower than wild fish that eat smaller fish and sea plants. However, some farms have begun growing algae as food for these fish in order to boost their omega-3 content.

Another concern is that since standards vary from country to country, farm-raised fish from certain nations are much higher in contaminants than wild fish (16).

Wild Fish vs. Farmed Fish

Is it better to choose wild or farmed fish? In some cases, you may not have much choice. For instance, an estimated 80-90% of all shrimp is farm raised.

Fortunately, in terms of calorie and nutrient content, farmed and wild seafood are typically very similar.

Farm-raised salmon has a somewhat different nutrition profile than wild salmon, though, due to the differences in their diets (17).

Most of the wild salmon sold in the US is from the Pacific ocean, whereas nearly all Atlantic salmon is farmed.

Here is a comparison of the calories and macronutrients in a 100-gram (3.5-ounce) portion of wild salmon and farm-raised salmon (18, 19):

Nutritional Information (per 100 g/ 3.5 oz) Wild Salmon Farmed Salmon Calories 142 kcal 208 kcal Total Fat 6.3 g 13.4 g Omega-3 2 g 2.5 g Omega-6 0.17 g 0.98 g Omega-6/Omega-3 0.09 0.4 Monounsaturated 2.1 3.8 Saturated 1 g 3 g Protein 19.8 g 20.4 g

Farmed salmon is higher in calories and fat yet roughly equal in protein compared to wild salmon. Although farmed salmon contains more omega-6 fats than wild varieties do, they are both excellent sources of omega-3 fats and have extremely low omega-6:omega-3 ratios.

Other types of responsibly farmed fish from the US that are a good source of omega-3's are rainbow trout, oysters, and artic char.

Making the Best Seafood Choices

Here are several ways to make the healthiest fish and shellfish choices.

Sustainability

The Monterey Bay Aquarium Seafood Watch has a downloadable, printable guide that can help you choose fish and shellfish that are fished or raised responsibly, contain fewer contaminants, and have the least impact on the environment.

Fish and Shellfish Lowest in Mercury

According to FDA data obtained between 1997-2010, these fish and shellfish have the lowest mercury concentrations:

Scallops

Clams

Shrimp

Oysters

Sardines

Tilapia

Canned salmon

Anchovies

Fresh or frozen salmon

Fish and Shellfish Highest in Mercury

These fish are extremely high in mercury and should be avoided altogether by pregnant or nursing women and small children. Everyone else should eat them rarely, if at all:

Swordfish

Shark

King mackerel

Tilefish

Bigeye tuna

Orange roughy

Marlin

General Tips for Safely Including Seafood in Your Diet Eat Fatty Fish Regularly

Aim for about 170-200 grams (6-7 ounces) of fatty fish per week. Doing this on a regular basis helps you meet your omega-3 PUFA needs.

Pregnant and nursing women should consume fish 2-3 times per week. Select from the “Best Choices” list on this guide. Try to choose sardines, salmon, and anchovies most often to ensure that your baby receives enough DHA for optimal brain growth and development.

Not All Farmed Fish Is Bad for You

Don't fear all farmed seafood. Fish and shellfish from US farms are required to meet certain standards in order to be sold to the public. It's nearly impossible to consume only wild fish, with a few exceptions like salmon.

Avoid or limit fish farmed in Asia. These tend to be higher in PCBs, dioxins, and other contaminants. Additionally, they may contain antibiotic residues.

Say Yes to Canned Fish

Canned fatty fish is healthy and economical. Nearly all canned salmon, sardines, and anchovies are wild. Ideally, purchase brands that use BPA-free cans, such as Wild Planet.

If Catching Your Own

Use caution when eating your own catches. If you catch your own fish and shellfish or consume seafood caught by others, make sure to check with local health authorities about potential contaminants.

Consider Testing Your Mercury Levels

Have your mercury level tested, especially if you're planning to become pregnant. If you eat large amounts of fish on a regular basis, it's a good idea to ask your doctor to check your blood mercury level.

Take Home Message

Fish and shellfish provide several health benefits. Fatty or oily fish — such as salmon, herring, sardines, and anchovies — are an excellent source of omega-3 PUFAs that help control inflammation and may reduce disease risk.

However, questions remain about the health impact of consuming potentially contaminated seafood frequently, along with concerns about the environmental consequences of overfishing and poorly managed fish farms in some countries.

When it comes to health and sustainability, it's important to know where your seafood is coming from.

Overall, based on numerous studies and opinions from several experts, the benefits of eating seafood far outweigh the risks, as long as certain guidelines are followed when choosing what types to eat and how often to consume them.

Also read: Should I Buy Organic, Grass-Fed, and Pastured Animal Products?

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The Food Lover’s Guide to Paleo Snacks

When folks are first starting down the Paleo path, one of the top questions they have is, “Are there Paleo snacks? Can I have snacks on a Paleo diet?”

The short answer is, yes—snacks are allowed on a Paleo plan! This is a complete guide to all of your Paleo snack options, including homemade and store-bought.

Whether or not you should be snacking on your diet is up to you and your hunger levels. When people are transitioning to the Paleo diet, they may find themselves hungrier than usual, and some people just need to eat more regularly to maintain steady blood sugar and energy levels.

So if you find yourself getting hungry between meals, then by all means have yourself a Paleo snack! Having Paleo-friendly snacks on hand can help to sustain energy levels throughout the day. Our PaleoPlan meal plans include optional snacks that can help a lot of folks to more easily transition to the diet.

7 Tips for the Best Paleo Snacks

1. The need for eating snacks varies from person to person based on their activity level, metabolism speed, genetics, current health level, and more.

2. In general, just let your appetite guide you, but keep in mind that when you’re transitioning your diet, it’s not uncommon to find yourself hungrier than usual.

3. Be sure that you’re snacking for the right reasons (i.e. not because you’re bored, tired, emotional, or anything other than genuinely hungry).

4. Keep in mind that thirst is often disguised as hunger! Make sure you’re drinking enough water each day and not mistaking thirst for hunger.

5. If you find yourself snacking all day long, there may be an underlying issue that needs addressing.

6. Some folks need to eat more often than others to maintain steady blood sugar and energy levels. Growing children, athletes, people with impaired digestive function, fast metabolizers, pregnant women, folks healing from illness, and others may benefit from snacking between meals. These individuals may also need to eat more carbohydrates throughout the day, and include more carbohydrates in their diet overall.

7. If you’re trying to lose weight, opt for snacks that are lower in carbohydrates and higher in protein and fats.

3 Rules of Thumb for Snacking on Paleo

When we’re used to eating pre-packaged snacks like granola bars, chips, and baked goods, it’s hard to imagine going without them. Since most pre-packaged foods are not an option when you’re eating Paleo, you’ll have to think ahead and plan your snacks in advance. Let’s start with some basic rules of thumb for snacking.

Macronutrients

When you’re stocking your fridge and pantry with Paleo snacks, be sure to include a variety of protein, fat, and complex carbohydrate options.

Choose proteins and fats over carbs. Proteins help to stabilize blood sugar, balance mood, and reduce sugar cravings. Healthy fats promote satiation so you don’t feel hungry as often.

Choose non-starchy vegetables over fruit and starchy veggies.

Small Snacks

Don’t over-consume carbs or calories in any one sitting. It’s way too easy to binge on fruit and starches, but the reality is that our bodies can only uptake so much glucose and calories at any one time. Excess food eaten that cannot be used by your body for immediate energy gets turned into fat tissue and food for pathogenic gut microbes.

Balance

Avoid snacking on carb-rich foods in isolation (i.e. don’t eat fruit or starchy foods alone). Eating carbohydrates without a protein or fat can trigger a blood sugar roller coaster. First the blood sugar spikes, then it falls, which can trigger hunger, fatigue, crankiness, and cravings. This cycle then causes a desire for more carbs.

Eating a protein and/or fat with your carbohydrates slows down the delivery of glucose to your bloodstream. Also, protein and fat do not spike blood sugar as quickly or as drastically as carbohydrates do. The blood sugar roller coaster can set you up for decreased insulin sensitivity and diabetes down the road.

Is Fruit Okay for a Paleo Snack?

Fruit is definitely Paleo, but be mindful that consuming too much fruit can interfere with weight loss and contribute to high blood glucose levels because fruit is sugar too! Try keeping your fruit intake to a couple pieces a day (or less) and eat it in the later part of the day to help control your blood sugar levels.

Rotate the types of fruit in your diet to ensure a variety of vitamins and minerals. In general, berries are best because of their nutrient and antioxidant content. I generally recommend that people steer clear of dried fruit, as it’s even more concentrated in sugar than fresh fruit. Mainly, you want to avoid getting stuck in a rut eating the same fruits over and over, like bananas and apples.

23 Best Homemade Paleo Snacks

Here are some delicious and easy Paleo snacks to take on the go, or to just nibble throughout the day. You can get even more snack recipes from our Paleo recipe gallery.

Roasted Cauliflower with Tahini Sauce

No-Bake Energy Bites with Golden Turmeric

Beef Jerky

Paleo Granola

Coconut Oil Fat Bombs

Bacon Wrapped Dates

Maple Bacon Wrapped Peaches

Crunchy Chicken Fingers

Cajun Oven-Baked Pickles

Endive Salmon Poppers

Berries + Coconut + Lime

Berries with Balsamic Vinegar and Almonds

Homemade Sour Strawberry Gummies

Ants On a Log

Prosciutto Wrapped Scallops

Guacamole Deviled Eggs

Creamy Eggplant Spinach Dip

Garden Fresh Zucchini Bread

Kale Chips

Paleo Hummus

Muffins and other Paleo baked goodies

Spiced Roasted Pumpkin Seeds

Paleo trail mix

20 Quick Paleo Snack Ideas

When you’re hungry or busy and just need a quick on-the-go snack, any of these options will fill you up.

Dinner leftovers

Make extra dinner (or batch cook big portions of meals and snacks) so that you always have something on hand. Our meal plans help people save a lot of time and money by frequently using leftovers for snacks and meals the next day.

Leftover meats

Poultry legs, thighs and breasts, pork chops, burger, bacon, or any kind of leftover meats make a protein-rich snack that’s especially delicious with avocado or guacamole smeared on top.

Pre-cooked meat strips

I always have a rotating variety of marinated and cooked meat strips (beef, chicken, lamb, pork, etc.) in the fridge that I snack on when hunger calls.

Hard-boiled eggs

Easy to make and super portable, there are many variations when it comes to jazzing up boiled eggs! Try them with salt or spices sprinkled on top or topped with guacamole or salsa. You can make a quick egg salad by chopping up boiled eggs and mixing them with Paleo mayo and spices. I hard-boil a dozen eggs each week to have on hand for various uses.

Jerky

Homemade or store-bought, jerky is a great snack to eat on-the-go! Be careful though, because many jerkies out there are not Paleo. Read the labels to ensure they’re gluten-free, soy-free, dairy-free, and fully Paleo friendly.

Olives

Not only are they delicious and totally Paleo, but olives are also a source of healthy fats including oleic acid and phytonutrients that act as antioxidants and have anti-inflammatory properties.

Avocados

Avocados are delicious snacked right out of the shell with just a dash of salt and pepper, but there’s also a ton of ways to prepare avocados to keep things exciting. Try these 9 Ways to Stuff an Avocado for a quick and healthy snack!

All the Veggies

Try them chopped and blanched or raw, dipped in a delicious Paleo dip. Remember, stick to non-starchy veggies and pair them with a protein or fat to increase snacking satiation.

Paleo dips

Paleo dips are perfect for adding some extra energy to meats, veggies, or fruits, or you can even try making your own Paleo crackers.

Sea Snacks

Wild smoked salmon, canned sardines, sashimi, and other sea snacks are a great way to get enough anti-inflammatory omega-3 in your diet.

Salami

Sliced into rounds, this is a super-portable snack that’s also a great addition to your bento box. Just make sure you look for a nitrate-free version.

Paleo-friendly deli meats

A lot of deli meat out there is not ideal, due to the addition of nitrates and other preservatives and non-Paleo ingredients. Be sure to read ingredients, but Applegate, Simple Truth Organic, and Diestel Turkey are good brands of healthy deli meat to try. Deli meats are delicious when eaten alone or rolled around avocado slices or veggie strips. Turkey deli meat rolled up in a leaf of lettuce with onion and guacamole is one of my favorite snacks!

Sweet potatoes

Keep a few pre-baked sweet potatoes in your fridge, but be sure to add fat when you snack on them! Try them smashed up with coconut oil, cinnamon, and sea salt.

Fruit slices with nut butter

Apple or pear slices with portable nut butters and/or coconut butter are a great on-the-go snack. Bonus: kids love them, too!

Smoothies

Smoothies are a great snack, fast to prepare and easy to take on the go. Be sure to add a fat (like avocado or coconut milk) and/or protein (like protein powder or collagen) to lower the glycemic response. Focus on vegetables over fruit. Use the entire vegetable or fruit when possible, since the fiber slows down the delivery of sugar from the fruit juices.

Paleo muffins

Make a big batch of Paleo muffins or other Paleo baked goodies and keep them in your freezer. Then you can pull a few out for a snack when you need them and they’ll thaw in 10-20 minutes.

Paleo yogurt

Made from full-fat coconut milk, Paleo yogurt tastes just like your favorite dairy-based product and is delicious topped with Paleo granola/muesli.

Crepes

Have these Paleo crepes pre-made in your fridge and simply add some almond butter, coconut oil, or coconut manna to them for a quick snack.

Bone Broth

Sipping on a cup of bone broth is extremely nourishing and contains all sorts of gut-healing nutrients, healthy fats, and about six grams of protein per cup!

Nuts and seeds

Nuts and seeds are a wonderful and portable snack on the Paleo diet, just don’t overdo them. Nuts and seeds contain anti-nutrient chemicals like phytates which can trigger inflammation when eaten in excess.

Nuts and seeds are also a source of omega-6, an inflammatory fatty acid. For these reasons, it is best to keep your nut consumption to a small handful per day or less. Also, rotate the types of nuts and seeds that you’re eating in your diet, and don’t get stuck on one type.

Be careful when buying nuts because many brands have been roasted in non-Paleo oils like peanut, canola, safflower, sunflower, and other “vegetable” oils. Your best best is to get plain roasted nuts salted or unsalted with no oil or to buy raw nuts and soak them in water overnight before eating. Soaking or “sprouting” nuts and seeds helps to reduce their anti-nutrient content—just be sure to rinse them well after soaking and do not drink or use the soak water!

The Best Paleo Snack Resources

To find even more awesome Paleo snack ideas, check out these helpful resources.

PaleoPlan’s Snack Recipes

How to Pack a Paleo Lunch & Snacks To-Go

6 Paleo Snacks to Fight Cravings

Paleo Sweet & Savory Snacks – A Paleo Snack Guide

PaleoHacks Snack Recipes

Are Store-Bought Paleo Snacks Okay?

Thanks to the rise in Paleo popularity there are actually a lot of Paleo snacks and foods sold online and in health food stores. As you start exploring, you’ll see products like “Paleo cookies” and “Paleo crackers.”

While some Paleo purists like to argue that foods like cookies and crackers aren’t Paleo, I think there’s a time and a place. As a Paleo nutritionist who works with people every day struggling to change their diets, I assure you these foods can be really helpful for folks who might otherwise not be able to make Paleo a reality.

Having said that, some of these pre-purchased snacks are more Paleo than others, and you’ll have to read the ingredient labels to determine whether or not you should be eating it. If you don’t recognize or can’t pronounce an ingredient, it’s probably not Paleo! You can always reference our Paleo Shopping Guide from your smartphone while you’re at the store to help figure out if it’s Paleo-friendly.

15 Best Store-Bought Paleo Snacks

1. PaleoLife Box

Paleo Life Box is a monthly box of Paleo snacks delivered to your door, with shipping available to the United States and Canada. I love the variety and tasting experience that I get in my box each month, and it’s a great bang for your buck too. Expect a mix of meat snacks, bars, cookies, veggie chips, granola, chocolate treats, seed and nut mixes, dried fruit, and more.

2. Bubba’s Fine Foods

Bubba’s carries grain- and preservative-free snacks and “un-granola.” Their Original Snack Mix tastes just like the Original Chex Mix!

3. Pili Nuts by Hunter Gatherer Foods

These wild sprouted pili nuts have the highest levels of magnesium and healthy fats and oils, as well as the lowest levels of carbs of any nut. Pili nuts are reminiscent of a macadamia nut, but less bitter and even better.

4. Grass-fed Collagen Bars by Primal Kitchen

These decadent and delicious bars contain more collagen than a cup of bone broth! Available in four flavors: Dark Chocolate Almond, Coconut Cashew, Chocolate Hazelnut, and Macadamia Sea Salt.

5. Bacon’s Heir Pork Clouds

Made from dried pork skins cooked in olive oil and lightly seasoned with herbs and spices to create a perfect crunch experience sans carbs! Available in four flavors: Malabar Black Pepper, Rosemary and Sea Salt, Habanero Pepper, and Cinnamon Ceylon.

6. Jilz Crackerz

These delicious crackers are made from nuts, seeds, and spices and are available in three flavors: Mediterranean, Tuscan flavor, and Cracked Pepper/Sea Salt.

7. Muffin Else

Want a Paleo muffin in two minutes? Just add water, microwave, and enjoy a single delicious Paleo muffin in a cup! Available in several flavors.

8. Vital Choice Wild Seafood

Smoked sockeye, king salmon candy, wild salmon jerky strips, and other wild seafood and meats are omega-3 rich snacks for the brain and body.

9. Simple Mills

Crackers, muffins, and other boxed baked Paleo goodies that are easy to make, and even easier to eat!

10. Siete Tortilla Chips and Tortillas

You won’t miss tortilla chips or tortillas on your Paleo diet ever again. In fact, these taste better than any grain-based tortillas you’ve ever eaten! They’re my favorite.

11. Epic Snack Strips

These meat strips are the perfect protein snack to take on the go. Made from quality wild meats and ingredients, they’re available in four flavors: Wagyu Beef Steak, Smoked Salmon Maple, Turkey Cranberry Sage, and Venison Sea Salt Pepper.

12. Paleo Mom’s AIP Protein Snack Box

This sampler snack box is filled with Paleo protein-rich snacks which are also AIP (Autoimmune Protocol) approved. The AIP On-The-Go Box is another great snack option for folks eating either Paleo or AIP.

13. Artisan Tropic Plantain Strips

Plantain chips are starchy, slightly sweet, and rich in fiber. These plantain chips are sturdy enough for dipping and crunchy enough to satisfy those cravings! Available in four flavors: Sea salt, Naturally sweet, Cinnamon, and Spicy cayenne.

14. One Stop Paleo Shop – Bar Box

There are seriously too many delicious Paleo bars available these days to not mix it up! This bar box sampler includes the “best of” Paleo bars, from sweet to savory. All are totally Paleo and free from preservatives and other junk.

15. Paleonola

This delicious Paleo granola is made from nuts, seeds, and other Paleo ingredients. Available in six flavors: Original, Chocolate Fix, Maple Pancake, Apple Pie, Pumpkin Pie, and Pina Colada.

Bottom Line

As you can see, there’s a ton of super healthy options when it comes to snacking on Paleo, from easy to complex, from homemade to store-bought. With so many options available, it’s easy to find healthy snacks that will help you stick to eating Paleo when hunger and cravings arise.

The main point to keep in mind is that preparation is key. Since you won’t be dining out of vending machines anymore, you’ll want to have your snacks planned out in advance.

The best news is that many favorite non-Paleo snacks can be recreated using Paleo-friendly ingredients and a little creativity.

Your turn: Leave a comment below and share what your favorite healthy snacks are. Got questions on how to hack your favorite snack to make it Paleo? Ask away!

The post The Food Lover’s Guide to Paleo Snacks appeared first on Paleo Plan.

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Harbinger of Spring Look-Alikes: Dead Nettle & Henbit

By Susan Belsinger

The first spring wildflowers, herbs, and weeds are popping out all over. Two that frequently appear together are both members of the mint family, Lamiaceae: dead nettle (Lamium purpureum) and henbit (Lamium amplexicaule). Since they often grow in a patch together, are about the same height, and both have bright green leaves and purplish-pink flowers  that bloom at the same time, at first glance, they are often mistaken as the same plant. However, held side-by-side and inspected a bit closer, they are very different in appearance. Similarities also include how and where they grow. Their early spring blooms are some of the first food for honeybees, and the tubular shape of their flowers attract hummingbirds.

Both of these spring harbingers prefer sunny spots where the land or garden soil has been disturbed, along roadsides and in meadows and lawns, and will tolerate some shade. They are often found growing side-by-side and intertwined together in patches in moist, fertile soil. I’d say that they grow anywhere from 8-to 12-inches tall, sometimes being the same height in a group together, though occasionally the henbit stretches just a little bit taller than the dead nettle. The henbit is a bit rangier and will even sprawl along the ground, whereas dead nettle is upright.

Henbit (left) and dead nettle (right) have obvious differences when compared side by side.

Harvest unsprayed, tender spikes early in the season—both the leaves and flowers are edible— and be sure of the correct identification of the plants before you eat them (dead nettle has some look-alike plants before it flowers). Both plants are easy to identify once they bloom. I find that many of our weedy harbingers taste green and earthy; I get strong mineral flavors from nettles and henbit similar to chickweed. Although they are members of the mint family, there is no mint to their flavors. If the stems are tough, then I remove them; if tender, I often add them to my Wild Greens Salsa Verde recipe (see below) since it will be pounded or pureed.  

Wild, edible greens are powerful, good food and offer a variety of flavors for free; they are nutritious and usually high in vitamins and minerals. In Europe, the gentle word “potherb” is given to wild greens that offer the knowledgeable forager herbs for the cooking pot. Both of these plants can be eaten raw in salads, sandwiches, wraps, and salsas, or cooked in soups and sauces, or combined in a mess o’ greens with other potherbs or green leaves like kale, spinach, chard, tat soi, etc. I prefer to combine them with other greens rather than eat them in quantity on their own.

Dead Nettle (Lamium purpureum)

Dead nettle

Sometimes called red nettle, purple nettle, and even purple archangel, it is thought that this is called dead nettle because its leaves resemble stinging nettle (Urtica dioica), though they do not have the stinging characteristic of Urtica. Spotted nettle (Lamium maculatum) is closely related, however its leaves have whitish spots or blotches. 

The foliage of purple dead nettle is wrinkled and hirsute (hairy), and the edges of the heart-shaped leaves have rounded teeth. The leaves grow opposite one another on their noticeably square stems, mostly on the lower stem and at the top (leaving the center stem bare), where they overlap and give the appearance of being overcrowded. Foliage is a medium, bright green although depending upon growing conditions, the leaves clustered at the very top are often purplish-red in color. It is quite attractive against the dainty, single, tubular, lavender-pink flowers. Beginning foragers might want to wait to harvest when the plant is in flower—that way there is no mistaking it for another plant.

In doing research on the medicinal aspects of dead nettle, there are many actions listed: antibacterial, anti-inflammatory, astringent, diuretic, diaphoretic, purgative, and styptic. Since it has astringent and styptic qualities, the fresh leaves are recommended for external wounds or cuts. Tea from the leaves is purported to aid in digestion and is used as a mild laxative. It is also used for women’s issues for heavy menstrual flow and cramps. Caution: dead nettle should not be taken while pregnant or trying to become pregnant.

Henbit (Lamium amplexicaule) 

This plant is often mistakenly called dead nettle (L. purpureum). I’ve read that henbit gets its name because chickens like it and seek it out, though I am not sure about that—the chickens that I know don’t pay it much attention—though they have lots of other plants and insects to forage. While dead nettle has petioled leaves (little leaf stems attaching the leaves to the central stem), henbit’s lower leaves grow on short stalks, and the mid-to upper, ruffled and scallop-edged leaves appear in a half-circle, clasped around the square stem.

Henbit

I love how Billy Joe Tatum perfectly describes the flowers of henbit in Billy Joe Tatum’s Wild Foods Field Guide and Cookbook: “The tiny flower buds look like beet-colored velvet beads, as small as a pinhead at first. As the buds open you see silken purplish flowers with long corollas, looking like Jack-in-the-pulpits in miniature.” Often upon close inspection, the tiny flowers are pale pinkish inside with deeper-colored spots; each flower turns into a four-seeded fruit.

Chickens in the dead nettle.

Henbit’s properties are somewhat similar to those of dead nettle and include: anti-rheumatic, diaphoretic, diuretic, febrifuge, laxative and stimulant. Henbit has been used to support good digestion, whether consumed raw or made into a tea, and has also been used  to reduce a fever.

To prepare foraged greens:

To quickly capture the best flavor and nutrients, bring the greens to the kitchen as soon as they are harvested. Assemble a salad spinner or washing bowl, a cutting board, and the compost bucket. Run one gallon of water into the spinner or bowl. Add about 1/4 cup distilled white or apple cider vinegar to the water.

Methodically pull the tips or tender leaves from the stems. Pinch off leaves with yellow edges, or brown or black spots. Place the edible parts in the vinegar water as you work and submerge the mass in the water, plunging up and down several times to loosen foreign matter. Let the greens soak in the water for several minutes and the grit will fall to the bottom of the container. Lift them out and drain them. Discard the vinegar water and spin or pat the greens dry. Use fresh or cooked. If not using all of them, wrap them in a kitchen towel and store in the crisper drawer of the refrigerator for a few days.

  Wild Greens Salsa Verde

(Makes about 2 1/2 cups)

This traditional green sauce goes well with any type of vegetable, whether it is grilled, steamed, oven-roasted, or crudités; it is also good with simply-prepared meat, chicken, fish, and pasta, or even tortilla chips. Vary the herbs that you have on hand or what is in season. When I can, I make this a wild green sauce by adding whatever I can forage: dead nettle, henbit, sorrel, chickweed, dandelion greens and/or flowers, purslane, lambs’ quarters, violet leaves, field cress, monarda, wild onions, or garlic. You can fill in with any seasonal greens from the garden if need be like parsley, fennel fronds, cilantro, arugula, spinach, etc. Sometimes, I add other ingredients—about 1 tablespoon of capers, a chopped boiled egg, or a handful of nuts, like pine nuts, walnuts, or pecans. The sauce can be made without the bread; it just helps to thicken it a bit.

1 1-inch slice country bread, crusts removed

3 large garlic cloves, slivered

About 1/2 cup olive oil

About 3 to 4 cups of mixed edible green leaves, picked over, washed and spun dry 

1/4 cup minced sweet-tasting onion

2 tablespoons white wine vinegar

Salt and freshly ground pepper

Soak the bread in a little water for 10 minutes, then squeeze most of the liquid from it. Add the bread and the garlic to the mortar or food processor and pound or pulse to coarsely chop.

Rough chop the greens. Add them a handful at a time, and pound them in a mortar and pestle or chop in a food processor. Use a little olive oil to loosen them.

Add the olive oil to the herbs as if making a mayonnaise, a few drops at a time, blending or pulsing to incorporate.

When most of the oil has been added, blend in the onion and vinegar. If you want to add capers, nuts, or a hardboiled egg, now is the time; pulse or pound to mix. Season the sauce with salt and pepper, and taste for seasoning. The sauce should be a little thinner than pesto—add a bit more oil, vinegar, or even a bit of water if need be. 

Let the sauce stand at least 30 minutes before using—that way the flavors will develop and meld. Adjust the seasoning and serve at room temperature. The olive oil will not emulsify completely; a little will remain on top of the sauce. Store any leftover sauce in a tightly-covered glass container in the refrigerator for up to a week.

Medicinal Disclaimer: It is the policy of The Herb Society of America, Inc. not to advise or recommend herbs for medicinal or health use. This information is intended for educational purposes only and should not be considered as a recommendation or an endorsement of any particular medical or health treatment. Please consult a health care provider before pursuing any herbal treatments.

Susan is a culinary herbalist, food writer, educator, and photographer whose work has been published in numerous publications. She has authored a number of award-winning books. Her latest book, The Culinary Herbal: Growing & Preserving 97 Flavorful Herbs, was co-authored with the late Dr. Arthur Tucker. Susan is passionate about herbs and her work, sharing the joy of gardening and cooking through teaching and writing, and inspiring others to get in touch with their senses of smell and taste.

Harbinger of Spring Look-Alikes: Dead Nettle & Henbit published first on https://marcuskeever.blogspot.com/

[joepamter589-blog]

Keto diet guides and tips

Turning to butter and bacon to lose weight and boost health might not scream “winning plan” to everyone. But it makes perfect sense to those on the ketogenic diet (or “keto diet”), the latest “it” regimen that backs high-fat, moderate-protein, and low-carbohydrate eating.

Of course, behind every popular diet there’s controversy. Among the criticisms of the keto diet, skeptics say the plan is too restrictive, lacks nutritional balance, and hasn’t been studied for long-term effects (the keto diet ranked 39th out of 40 for Best Diets Overall 2017 by a U.S. News report).

On the flip side, others—including some medical experts—believe a well-formulated keto diet is sustainable and meets essential nutrient needs; they also point to increasing research linking the diet to potential health benefits.

While it may be new to you, the keto diet has actually been around since the 1920’s, when the Mayo Clinic reported its effectiveness for helping epilepsy (that is still the case). Since then, there’s strong evidence that the keto diet helps with weight loss as well as type 2 diabetes, prediabetes, and metabolic syndrome, says Jeff Volek, Ph.D., RD, professor in the department of Human Sciences at The Ohio State University in Columbus, Ohio and co-author of The Art and Science of Low Carbohydrate Living. what to eat before workout on keto diet http://www.ketogasmic.com/what-to-eat-before-and-after-workout-on-keto-diet

What Is a Ketogenic Diet?

On a ketogenic diet, you’re generally eating a diet that’s high in fat (roughly 70 percent of your total calories come from fat), moderate in protein (about 20 percent of your calories), and low in carbohydrate (about 5 percent of calories). By limiting carbohydrates (to usually less than 45 grams for the average person), your body lacks the glucose (from carbs) that it normally uses for energy, so it eventually switches over to burning fat as its primary fuel source instead; through a metabolic process called ketosis, the liver converts the fat into fragments of fatty acids called ketones, which power the brain and other organs and tissues.

Everyone has to find their nutritional sweet spot for producing enough ketones and staying in ketosis, but “the core principle of the diet is to keep carbohydrate intake low enough, so your body continues producing ketones at elevated levels,” says Volek. “Your body adapts to this alternative fuel and becomes very efficient at breaking down and burning fat.”

Different Types of Ketogenic Diets

1. Standard: This version—the type we’re discussing in this article—is consistently low-carb, moderate protein and high-fat, and the one that has been the most widely studied and shown to be beneficial for therapeutic uses, such as diabetes. 2. Cyclical: Also referred to as “carb-cycling,” this diet involves injecting short periods of high-carb consumption (called “carb refeeds”) into a regular keto diet to replenish glycogen stores for muscle growth. This version isn’t well-studied and is aimed more at serious athletes and bodybuilders. 3. Targeted: On a targeted keto diet, you consume carbohydrates around your workouts to improve athletic performance without knocking yourself out of ketosis for too long. This version is also geared toward hardcore exercisers. dairy free keto meal plan http://www.ketogasmic.com/quick-guide-to-dairy-free-keto-meal-plan

Who Should Not Be on the Keto Diet?

Blanket statement: It’s always best to check with your doctor before starting on this regimen. With that said, “the keto diet isn’t recommended for those with liver or kidney disease, or someone with a medical condition, such as a gastrointestinal issue, who can’t metabolize high amounts of dietary fat,” says Sarah Jadin, a Los-Angeles based registered dietitian and founder of Keto Consulting, LLC. If you’ve had your gallbladder removed, the keto diet may be a no-go. Women who are pregnant or breastfeeding and people with certain rare genetic disorders shouldn’t try this diet.

“If you’re using the keto diet for medical nutrition therapy, you definitely need medical oversight to be successful," says Jadin. “Though anyone considering the keto diet would benefit from partnering with a medical professional, such as a dietitian, who is well-versed in this diet.”

Ketogenic Diet Benefits

Positive science on ketosis coupled with personal successes passed by word-of-mouth have driven more people to explore the ketogenic diet, says Volek. More recently, the keto diet hints at having a promising therapeutic role in cancer, Alzheimer’s, Parkinson’s and polycystic ovary syndrome (PCOS). Research is still early in many areas, but Volek suspects there will more definitive answers on the wider scope of the diet’s benefits within the next decade.

Benefit #1: Weight Loss

You may experience rapid weight loss in the first week due to fluid loss, but then after a few weeks, you’ll likely notice more pounds peeling away. Many reasons for this weight loss are being investigated, but the journal Obesity Reviews, reveals that ketosis suppresses your appetite, which squashes the desire to eat.

Benefit #2: Control Blood Sugar

Most carbs you consume are broken down into sugar that enters the bloodstream. When you rein in carbohydrates on the keto diet, you have lower levels of blood glucose (high blood glucose can lead to diabetes). A study in the journal Nutrition reveals that a ketogenic diet improves blood glucose levels in type 2 diabetics more significantly than a low-calorie diet and can also decrease the dosage of your diabetes meds.

Benefit #3: Improve Cholesterol and Blood Pressure

A review of multiple studies in the journal Nutrients found that ketogenic diets are connected to significant reductions in total cholesterol, increases in “good” HDL cholesterol levels, dips in triglycerides levels and decreases in “bad” LDL cholesterol; there are questions as to whether diets high in saturated fat negate these benefits. The same paper reports that a ketogenic may slightly reduce blood pressure, but science is still very scant on this point.

Benefit #4: Lower Inflammation

With inflammation driving most chronic diseases, the keto diet is anti-inflammatory and may help ease some inflammation-related pain conditions, according to researchers at Trinity College. One mechanism at play: The keto diet eliminates sugar and processed foods that can lead to oxidative stress in the body, a cause of chronic inflammation.

Benefit #5: Longer Life

This may be more of a maybe, but recent studies on mice fed a ketogenic diet lived longer, according to Cell Metabolism. “Not only did these mice live longer, they had expanded health in terms of physical and cognitive functioning,” says Volek. “Meaning, they lived happy, healthy lives.” Obviously, human studies need to be performed.

Common Side Effects of Keto Diet

You can have a completely smooth transition into ketosis, or…not. While your body is adapting to using ketones as your new fuel source, you may experience a range of uncomfortable short-term symptoms. These symptoms are referred to as “the keto flu.” Low-sodium levels are often to blame for symptoms keto flu, since the kidneys secrete more sodium when you’re in ketosis, says Volek. A few side effects:

Headache and Dizziness

Most people on the keto diet need to bump up their daily salt intake by an extra gram or two to avoid side effects like headaches, dizziness and even fainting, says Volek. To eliminate the symptoms caused by salt depletion, Volek suggests drinking broth made with a bouillon cube (which has slightly less than 1 gram of sodium), once or twice a day.

Constipation

When you eat a high-fat diet, you slow down your gastric emptying and your motility, which can set you up for constipation, says Jadin. Making sure you’re getting that extra bit of sodium, eating enough fiber-filled non-starchy vegetables and drinking plenty of fluids (since you urinate more on the keto diet) can move things along.

Heart Palpitations

When you’re lacking sodium, your kidney may wind up secreting potassium and you can end up with a mineral imbalance that leads to problems with your heart beat, explains Volek.

Optimal Ketosis and Macros

Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total. To know you’re spot-on dietwise (since the macros mix that launch you into ketosis varies between individuals), you can measure ketones in your blood (with a finger prick kit) or more commonly, through your urine (cheaper, but not as accurate).

Subjectively, the way you feel can also serve as a guide to whether you’re in ketosis. Most people on ketosis are more mentally sharp and energized, and feel less hungry.

The amount you should eat is determined by many factors, such as your weight, gender, and activity levels. Online keto calculators can do the math for you. keto budget meal plan http://www.ketogasmic.com/keto-budget-meal-plan-a-handy-guide-for-beginners

Ketogenic Diet Food List

“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.

Foods to Eat

Consider this just a general snapshot of what’s allowed and what isn’t (and there are differences in opinion).

• Meat: beef, chicken (skin-on is okay), turkey, lamb, pork (including bacon), sausage • Tofu • Fatty fish and shellfish: salmon, trout, mackerel, shrimp, scallops • Eggs: ideal when cooked in fat • Berries: strawberries, blackberries, blueberries, raspberries (in limited quantities) • Non-starchy vegetables: leafy greens, like spinach and kale, broccoli, cauliflower, celery, cucumber • Nuts and seeds: macadamias, walnuts, pecans, chia seeds, pumpkin seeds, hemp hearts, flaxseeds, coconut, peanuts (a legume exception) • Nut and seed butters (with no added sugar): sun butter, almond butter, peanut butter • Full-fat dairy (in limited quantities): heavy whipping dairy, yogurt, sour cream, cottage cheese, cheese • Avocados • Fats and oils: butter, coconut oil, olive oil, hemp oil, flaxseed oil, almond oil, avocado oil, sesame oil, mayonnaise • Sugar substitutes: personal preference whether to include • Dark chocolate (limited quantities) Foods to Avoid • Grains (white and whole): cereal, pasta, rice, bread (except keto-friendly homemade or packaged low-carb bread/wrap products) • Starchy vegetables: potatoes, sweet potatoes, corn • Legumes: lentils, peas, beans, quinoa, chickpeas • Fruit: most types, because of natural sugar (bananas are especially high in sugar) • Traditional desserts: cakes, cookies, ice cream, candy • Milk and most low-fat dairy, including flavored yogurts • Added sugar, including agave and honey: especially in condiments, salad dressings, and prepackaged sauces and soups What to Drink • Water or carbonated water • Calorie-free beverages (limit artificial sweeteners) • Unsweetened nut milk: almond, cashew • Tea • Coffee • Alcohol (one or two drinks max): wine (dry, not sweet), vodka

[zanasplace]

A Look at Choline: What Is It & What Does It Do for You?

Choline is an essential nutrient that helps synthesize components in your cells that help maintain and preserve their structural integrity. It is also needed to produce acetylcholine, which is a neurotransmitter that helps with memory, muscle control (and nervous system functions), mood, and liver function. It’s not a vitamin or a mineral, it’s an organic, water-soluble compound–but it is often grouped with vitamin B due to some similarities between the two.

It was discovered as a nutrient in the 1930s, but wasn’t listed as a recommendation for human diets by the US National Academy of Medicine until 1998. Your body produces some choline naturally in the liver, but it’s not enough to meet your metabolic needs; therefore, it’s essential to obtain the lacking choline through your diet and supplements.

The necessary amount of choline varies from person to person to some extent (based on age and gender), but premenopausal women may need less than other adults and children but estrogen induces the gene that helps your body synthesize choline. In general, the adequate intake of choline is 425 mg per day for women and 550 mg per day for men–and these amounts vary for pregnant and breastfeeding women. Keep in mind that these requirements may vary depending on the individual–while some need less choline, others may need more than these intake amounts.

With that said, it’s important to balance your diet with foods that are rich in choline. Here’s a list of some food sources with decent amounts of choline. You can view the full list here:

Meats

Beef Liver – 356 mg of choline per 3 oz.

Beef – 97 mg per 3 oz. (trim cut)

Chicken – 73 mg per 3 oz (roasted breast)

Fish & Seafood

Scallops – 94 mg of choline per 3 oz. (steamed)

Salmon – 75 mg per 3 oz.

Atlantic Cod –  71 mg per 3 oz.

Vegetables & Grains

Toasted Wheat Germ – 202 mg of choline per 1 cup

Brussel Sprouts – 63 mg per 1 cup (boiled)

Broccoli – 63 mg per 1 cup (chopped, boiled)

Eggs – 1 large egg contains about 147 mg of choline, so if you start the morning off with two eggs you’ve already consumed almost half of your recommended daily intake – most of the choline is in the egg yolks, though–so be sure not eat them and not just egg whites.

Source: https://lpi.oregonstate.edu/mic/other-nutrients/choline

Choline levels are not routinely checked in healthy people, but if you experienced muscle twitching, brain fog, trouble with attention or learning, wild mood swings, or tingling nerves, you might need more choline in your diet. Vegetarians who eat no meat or eggs may be at a higher risk for insufficient chlorine intake.

In addition to improving your diet, you can also take choline supplements or consume choline through vitamin cocktail injections. If you suspect you may have a choline deficit, or a deficit of any essential vitamins or nutrients, come visit us today! We can help ensure you’re getting the vitamins and nutrients you need so you can look and feel your best year-round. Give us a call or reach out on our contact form–we look forward to hearing from you!

Article Source: https://www.zanasplace.com/a-look-at-choline-what-is-it-what-does-it-do-for-you/

[lisacongo2-blog]

Why Does It Seem Like Everyone Is Getting Sick from Salad?

Maybe salads aren’t a healthy option after all: Romaine lettuce — as in, like all of it — is the latest leafy green subject to a food safety alert by the Centers for Disease Control, with a reported outbreak of E. coli stemming from the lettuce hitting just before Thanksgiving. Thus far, 32 illnesses have been reported in 11 states; 18 people have reportedly fallen ill in Canada.

The outbreak follows deadly ones that took place earlier this year: E. Coli in lettuce was linked to five deaths in the U.S. from February to June. In July, Cyclospora — a delicious little intestinal parasite — caused McDonald’s to halt selling salads in 14 states. In August, Trader Joe’s salads and wraps, along with those from Kroger and Walgreens, were flagged by the U.S. Department of Agriculture, also for possible cyclospora contamination.

Before this most recent romaine outbreak, the lettuce variety was responsible for the largest multi-state foodborne E. coli outbreak since 2006 — which sickened 172 people in 32 states and killed one person in California earlier this year. Add to this Chipotle’s latest public health scare in Ohio and it begins to feel like food poisoning is on the rise. But is it? Here’s the state of foodborne illness outbreaks in 2018.

Are foodborne illnesses occurring more frequently than ever before?

Not necessarily. “It is too early to tell whether foodborne illnesses or outbreaks are increasing” from previous years, according to Brittany Behm, a public affairs specialist with the CDC, which tracks multi-state outbreaks. FoodNet, a section of the CDC that monitors and surveils trends in foodborne illnesses has reported some increases over the past few years in rates of infection from things like Cyclospora and Yersinia, something the CDC attributes to the “increasing use of rapid diagnostic tests that are providing more positive results for certain germs than we saw in the past.”

That’s why, according to a preliminary FoodNet report looking at 2017’s incidents of foodborne illness, “the overall number of Campylobacter, Listeria, Salmonella, Shigella, Vibrio, and Yersinia infections diagnosed by CIDT increased 96% in 2017 compared with the 2014–2016 average.”

While the CDC tracks bigger interstate outbreaks, states usually investigate the majority of outbreaks. Those are reported to the National Outbreak Reporting System. “The number of outbreaks reported to us by state and local health departments has remained fairly stable over the last few years,” Behm told Eater in an email.

So why does it seem like foodborne illnesses are occurring more frequently?

“Foodborne illnesses sicken millions each year in United States.” “Foodborne illnesses have nearly DOUBLED.” The speed of today’s news cycle amplifies serious outbreaks of foodborne illness. Still the FDA estimates that roughly 1 in 6 Americans contract a foodborne illness each year. Pregnant women, young children, older adults, and people with weakened immune systems are at particular risk for falling ill.

Are foodborne outbreaks happening on a bigger scale?

The CDC has noted an uptick in multi-state outbreaks this year so far, though as previously noted it’s too early to say if outbreaks are growing more frequent over time. Bill Marler, one of the nation’s leading food safety attorneys, tells Eater that even if outbreaks are in fact becoming more frequent, they appear to impact fewer people thanks to better tracking and detection. “I think we’re seeing more frequent outbreaks but they tend to be a bit smaller and that may be a function of how public health officials have a done better job of getting [contaminated items] off the shelves.”

Which foods are at the greatest risk for contamination?

Marler says that in the ‘90s and early 2000s the majority of his cases involved hamburgers, but following the Jack in the Box E. coli outbreak in 1993 — which sickened hundreds of people and killed four children — new, stricter policies regulating on the beef industry were introduced. “Now I have hardly any cases linked to hamburgers,” he says. These days, he sees more E. coli cases linked to fresh fruits and vegetables — also confirmed by a report in Vox — and a relatively steady rate of cases of Salmonella and Campylobacter, a bacteria associated with raw poultry.

Due to their enticing convenience, sales of pre-packaged salads are on the rise and, given trends in dining, Americans in general are gorging more on fresh produce. Raw foods always carry more risk, because people don’t cook them to kill off potentially harmful bacteria. “When you cut fresh fruits and vegetables you’re creating a really nice environment for bacteria to grow,” Marler says. Here are some other foods the FDA lists as risky.

Which foodborne illnesses are Americans most at risk for?

The CDC reported in 2011 that Norovirus was the number one foodborne pathogen that led to in foodborne illnesses, hospitalizations, and deaths in the U.S. It was followed by Salmonella, Clostridium perfringens, Campylobacter spp., and Staphylococcus aureus. Salmonella results in the highest number of hospitalizations and deaths.

“One thing we’re seeing more of is outbreaks linked to imported food products. It’s not because imported food products are necessarily dangerous — it’s because we’re importing more,” says Marler.

What is Cyclospora?

Cyclosporaisis is an infection of the intestines, caused by consuming food or water contaminated with the cyclospora parasite. It’s most common in tropical and subtropical regions. The parasite most commonly affects produce, and past outbreaks have been tied to raspberries, snow peas, basil, and mesclun lettuce.

Is Cyclospora common in the U.S.?

Cyclosporaisis is relatively uncommon in the United States compared to other varieties of foodborne illness. Some of the earliest cases were documented in the 1980s, but two highly publicized outbreaks resulting from the import of Guatemalan raspberries in 1996 and 1997 brought greater awareness to the parasite. So far in the U.S., most cases have been attributed to imported fresh produce, according to the CDC.

“As we import more food we’re going to get bugs in our food supply that we don’t normally see,” Marler says, such as Cyclospora and Hepatitis A, which surfaced following the importing of infected scallops from the Philippines in 2016.

Does this mean foodborne illnesses are shifting in spectrum from more bacterial to more parasite?

No. The rates of Norovirus, Salmonella, Clostridium perfringens, Campylobacter spp., and Staphylococcus aureus still far outpace Cyclospora — a relatively rare foodborne illness-causing parasite.

What can companies and restaurants do to reduce the risks of transmitting foodborne illnesses to consumers?

Francine Shaw, founder of Food Safety Training Solutions has worked in chains such as McDonald’s, KFC, and Domino’s to provide food safety training services and audits. She recommends that companies work down from the executive level to improve overall awareness of food safety in order to reduce the risk of foodborne illness. She also advocates for in-person training with supplemental online training for employees at restaurants.

“While online training is very convenient and it has its place, I am a believer that there needs to be some in-person training done because online training can’t provide real life experiences,” Shaw says. “When we provide training we can explain to people why things are important. Why it’s important that you wash your hands or why it’s important that the cold food to be held at 41 degrees or below. Online training can’t always get that information across is effectively as a live person can.” Shaw also recommends that companies implement third party inspections to make sure restaurants are following food safety protocols, something Chipotle executives promised to do following the burrito chain’s 2015-2016 foodborne illness outbreaks. Shaw also advises companies to vet their suppliers to make sure they’ve seen the processing facilities and know their food safety protocols.

Are millennials to blame for all these outbreaks?

Sure, why not? When in doubt, blame millennials. But perhaps there’s actually a grain of truth to this. Product research and trend forecaster NDP found that consumers under age 40 have increased the annual eatings per capita of fresh vegetables by 52 percent and frozen vegetables by 59 percent over the last decade, compared to boomers who have decreased their consumption of fresh and frozen vegetables. Higher income millennials also tend to spend a larger share of their food budget on fruits and vegetables, according to Producebusiness.com. Meanwhile chains like Sweetgreen are growing like weeds in order to feed the younger generation’s hunger for bougie salads.

Perhaps fast casual chain restaurants’ desires to feed young consumers’ hunger for fresh foods is outpacing the competency of suppliers. Such appears to have been the case with Chipotle, which famously aimed to satisfy the tastes of the millennial demographic with more ethically grown and sourced foods compared to traditional fast food, like McDonald’s, which tends to source from one major commercial supplier.

During Chipotle’s widely publicized food poisoning outbreaks, these complicated supply chains turned against the company, making it more difficult to trace the cause of the illnesses. “The more complicated your supply chain is, the more opportunity you have to introduce problems,” Melinda Wilkins, an expert in food safety with Michigan State University told Wired in 2016. “[Chipotle’s] food sourcing is a laudable effort—and it’s what customers want. But they’re probably walking a fine line between offering fresh, local ingredients and decentralized food preparation and the risk of introducing foodborne pathogens because it is such a complicated food chain.” In short, as millennial tastes force companies to reshape their supply chains, there may also be increases in foodborne illnesses.

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Source: https://www.eater.com/2018/8/2/17639564/food-poisoning-foodborne-illness-trader-joes-chipotle

[gethealthy18-blog]

Top 6 Food Groups Rich In Tryptophan – Why Should You Eat Them?

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Top 6 Food Groups Rich In Tryptophan – Why Should You Eat Them?

Swathi Handoo January 25, 2019

There is a reason amino acids are called the ‘building blocks of life.’ Without these biomolecules, you cannot sleep, wake up, eat, or even breathe! Out of the 20 genetically coded amino acids, a few need to be supplemented by your diet to meet your body’s needs. These are called essential amino acids. One of them is tryptophan. And it means serious business!

Tryptophan is the building block of several neurotransmitters and hormones. These chemicals control your mood, sleep, and hunger cycles. Therefore, it becomes imperative to provide your body with enough tryptophan. But how? Worry not, we’ve got a lot! Read on to know the top foods with tryptophan and a lot more.

Table Of Contents

What Is Tryptophan? Why Is It So Important?

Tryptophan is an essential amino acid. It is the precursor of a neurochemical called serotonin (1). Serotonin takes care of the regulation of your mood, anxiety, and depression.

Serotonin is made from tryptophan in two steps. The concentration of tryptophan in your brain controls the rate of serotonin synthesis. This means, lower the levels of tryptophan in your brain, lesser the rate of serotonin synthesis. Low serotonin in the brain may lead to depression, anxiety, and, in some cases, insomnia.

Tryptophan also gets converted into another important active ingredient – vitamin B3 (niacin or niacinamide). This vitamin, along with other principles, takes care of growth and development in children and adults (2).

Since it is involved in such critical processes, your body needs a constant supply of tryptophan. Can it be done?

Well, no. Your body cannot produce enough tryptophan to meet all its needs. You need to provide this amino acid externally through diet. This is why it is called an essential amino acid (2).

Simply put, if you eat foods rich in tryptophan regularly, there will be enough tryptophan in your body. Sufficient tryptophan in your brain’s pool ensures optimal serotonin synthesis. This means you can have a good night’s sleep!

Now comes the big question – which foods are rich in tryptophan?

Scroll to the next section for the answer!

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What Are The Dietary Sources Of Tryptophan?

Check out the lists below to know how much of tryptophan your favorite foods contain.

1. Fruits

Fruit Tryptophan Content (g/cup) Apricots (dehydrated, uncooked) 0.104 Plantains (yellow, baked) 0.029 Kiwifruit (green, raw) 0.027 Mangoes (raw) 0.021 Oranges (raw, unpeeled) 0.020 Cherries (sweet, with pits, raw) 0.012 Papaya (raw) 0.012 Figs (raw) 0.004 Pears (raw) 0.003 Apples (raw, peeled) 0.001

Source: USDA, USDA Food Composition Databases

2. Vegetables

Vegetable Tryptophan Content (g/cup) Soybeans (green, raw) 0.402 Cowpeas (blackeyes, boiled) 0.167 Lima beans (boiled) 0.151 Potatoes (scalloped with butter) 0.103 Garlic (raw) 0.090 Kidney beans (sprouted, raw) 0.081 Broccoli (boiled, no salt) 0.059 Asparagus (boiled, no salt) 0.052 Brussels sprouts (raw) 0.033 Mung beans (sprouted, boiled) 0.035 Cauliflower (green, raw) 0.025 Onions (raw, chopped) 0.022 Carrots (raw) 0.015 Okra (raw, frozen) 0.013 Spinach (raw) 0.012 Kale (raw) 0.007 Leeks (boiled, no salt) 0.007 per leek

Source: USDA, USDA Food Composition Databases

3. Nuts And Seeds

Nuts/Seeds Tryptophan Content (g/cup) Pumpkin seed kernels (roasted, salted) 0.0671 Butternuts (dried) 0.439 Sunflower seed kernels (oil roasted) 0.413 Almonds (dry roasted) 0.288 Hazelnuts (chopped) 0.222 Lotus seeds (dried) 0.071 Safflower seed meal 0.114 Chestnuts (boiled) 0.010

Source: USDA, USDA Food Composition Databases

4. Seafood

Product Tryptophan Content (g/measure) Yellowtail fish (cooked) 0.485/0.5 fillet Bluefish (raw) 0.336/fillet Spiny lobster (cooked) 0.313/3 oz. Queen Crab (cooked) 0.281/3 oz. Salmon (wild, coho, cooked) 0.260/3 oz. Tuna (white, canned in oil) 0.252/3 oz. Mahimahi (cooked) 0.226/ 3 oz. Herring (pickled) 0.223/cup Atlantic cod (canned) 0.217/3 oz. Blue mussels (raw) 0.200/cup Mackerel (raw) 0.184/3 0z. Wolffish (Atlantic, raw) 0.167/3 oz. Octopus (raw) 0.142/3 oz. Oyster (wild, eastern, cooked) 0.117/3 oz.

Source: USDA, USDA Food Composition Databases

5. Dairy Products

Dairy product Tryptophan Content (g/cup) Mozzarella cheese 0.727 Cheddar cheese 0.722 Swiss cheese 0.529 Parmesan cheese (grated) 0.383 American cheese spread 0.335 Feta cheese (crumbled) 0.300 Whey (dried, sweet) 0.297 Mexican cheese (Queso chihuahua) 0.261 Cottage cheese (creamed) 0.166 Ricotta cheese (part skim milk) 0.157/½ cup Milk (3.7% milk fat) 0.112 Camembert cheese 0.087/oz. Egg (whole, raw, fresh) 0.083/piece Cream (fluid, heavy whipping) 0.079 Yogurt (whole milk, plain) 0.034/container Cream cheese 0.010/tablespoon Sour cream (cultured) 0.005/tablespoon Butter (salted) 0.001/pat(1″sq, 1/3″ high)

Source: USDA, USDA Food Composition Databases

6. Cereal Grains And Pasta

Product Tryptophan Content (g/cup) Barley meal 0.259 Pasta (plain) 0.183/4 oz. All-purpose flour 0.159 Rice (white, long-grain, raw) 0.154 Rice flour (brown) 0.145 Sorghum flour (whole grain) 0.128 Corn grain (white) 0.111 Teff (cooked) 0.103 Somen noodles (Japanese, dry) 0.083/2 oz. Corn flour (yellow, enriched) 0.071 Cooked rice with salt (long grain, white) 0.049 Rice noodles (cooked) 0.039

Source: USDA, USDA Food Composition Databases

The charts prove that there is a lot of tryptophan around us. We only have to choose the right ingredients and make our meals tasty. Also, most of these ingredients taste yum!

While you are prepping to whip up some tryptophan-boosting dishes, let me quickly brief you about how tryptophan benefits you.

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What Are The Benefits Of Boosting Tryptophan Through Diet?

1. Can Reduce Anxiety, Depression, And Aggression

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The synthesis of critical neurochemicals is dependent on tryptophan. This essential amino acid gets converted to serotonin. Several studies found that a deficiency in serotonin was responsible for anxiety, depression, and sleeplessness.

These studies revealed that people who followed diets rich in tryptophan (>10 mg/kg of bodyweight) had lesser episodes of depression and anxiety. Irritability was lower in controls and subjects that had a history of depression and anxiety (1).

It is also noteworthy that optimal supplementation of tryptophan (along with other therapeutic agents) can reduce aggression in subjects with depression, ADHD, and other behavioral disorders (3).

2. Controls Mood Swings During PMS

Tryptophan can reduce the severity of premenstrual syndrome (PMS) in sexually active women. Subjects receiving about 6 g/day of tryptophan showed reduction in dysphoria, mood swings, and irritability when compared to controls on placebo (3).

Tryptophan is responsible for the synthesis of kynurenine, an intermediate of several key protective compounds in the body. Increased level of tryptophan is directly proportional to increased kynurenine synthesis. This chemical soothes your CNS and behavior in the late-luteal phase of the menstrual cycle (3).

3. Can Help Manage Sleep Disorders

Boosting tryptophan levels through diet can treat a variety of sleep disorders. A dose of about 2.5 mg of tryptophan given during bedtime improved the quality of sleep in individuals with obstructive sleep apnea.

Unlike other sleep disorder medications, tryptophan doesn’t slow down the person. It doesn’t limit cognitive performance or prevent you from waking up from sleep. Therefore, dietary sources of tryptophan can be used with medical supervision to manage sleep disorders early in life (3).

Tryptophan Trivia!

Eating tryptophan-rich foods can help wean you off cigarettes, tobacco, and nicotine.

Dietary tryptophan reduces anxiety and helps in better abstinence from smoking.

Infants have a better regulated sleep-wake-hunger cycle if fed on natural breast milk (which is rich in tryptophan) or on tryptophan-enriched formula.

4. Might Possess Anti-inflammatory Properties

Low serum levels of tryptophan were linked to cardiovascular diseases, type 2 diabetes, inflammatory bowel disease (Crohn’s disease), chronic kidney disease, and other inflammatory diseases (4).

This proves that tryptophan might boost anti-inflammatory effects in your body. This amino acid is linked to blood glucose level control, kynurenine-mediated cardioprotection, neuroprotection, and memory power (4).

No wonder tryptophan is classified as an essential amino acid! Don’t you now agree when I say it really means business?

Well, I can still sense some doubt in your head. I had it too when I was doing my research on tryptophan. All I could think of then is this.

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Could There Be Any Side Effects Of Tryptophan Intake?

Valid question.

Tryptophan is involved in almost every activity our body performs. It is hence needed in large amounts. So, irrespective of the mode of intake, it better be safe!

It was found that tryptophan had a low toxicity profile in rats (2).

The 9th Amino Acid Assessment Workshop proposed a No Observable Adverse Effect Level (NOAEL) for diet-added tryptophan of 4.5 g/day for young adults (2).

This is why tryptophan is added to sleep-inducing pills and mood regulation medications.

However, there are hypotheses claiming high-meat diets containing high nicotinamide might cause infertility. Though meat products have low tryptophan levels, the conversion rate to niacin and kynurenine is higher (2).

Hence, it is recommended to keep your doctor informed about your dietary habits. Pregnant and lactating women should follow the diet plans framed by the gynecologist and/or nutritionist.

Finally…

If you are struggling with sleep, mood swings, or depression, eat a few foods from these lists. You never know what might help!

Consider talking to a psychiatrist while you try these foods. Remember, these foods cannot cure a clinical condition completely. They can only reduce the severity to an extent.

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How did you find this article? Share your stories, suggestions, and queries with us. Use the comments section below.

References

“The Effects of Dietary Tryptophan on Affective Disorders” Archives of Psychiatric Nursing, US National Library of Medicine.

“Analysis, Nutrition, and Health Benefits of Tryptophan” International Journal of Tryptophan Research, US National Library of Medicine.

“L-Tryptophan: Basic Metabolic Functions, Behavioral Research…” International Journal of Tryptophan Research, US National Library of Medicine.

“Tryptophan metabolism, its relation to inflammation and stress…” BMC Nephrology, US National Library of Medicine.

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[seniorbrief]

7 Things Nutrition Experts Wish You Knew About Choline

How do we get choline?

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Luckily, we can get choline (in the form of lecithin), eating foods we already love. “Key sources of choline include egg yolks, shrimp, scallops, beef, peanuts, kale, cabbage, cauliflower and oats,” says Hantzos. Animals sources generally have the highest concentrations of choline, so if you’re vegan, make sure to eat plenty of cruciferous veggies such as broccoli, cabbage, Brussels sprouts, and kale. You’ll not only get your choline but cancer-fighting benefits to boot. To get more choline in your diet, reach for these foods: beef liver, 3 ounces, 356 mg., wheat germ (toasted), 1 cup, 202 mg., chickpeas (uncooked) 1 cup, 198 mg., egg (large), 147 mg., beef, 3 ounces, 97 mg., chicken breast, 3 ounces, 73 mg., salmon, (pink-canned), 3 ounces, 75 mg., Brussels sprouts, 1 cup, 63 mg., broccoli, 1 cup, 63 mg., skim milk, 8 ounces, 38 mg., peanut butter (smooth), 2 tablespoons, 20 mg. To find choline contents in a specific food, search the USDA food composition website.

Choline for pregnancy

iStock/asiseeit

Folic acid, calcium, and iron are nutrients pregnant women hear a lot about at their prenatal appointments. These nutrients are significant for baby’s growth, development, and preventing neural tube defects, which include anencephaly and spina bifida. Recent research tells us choline may be deserve more attention, however. “Pregnant women are also encouraged to take a prenatal vitamin supplement that contains choline to prevent neural tube defects, and it is also added to infant formulas for babies,” says Gisela Bouvier, RDN, owner of B Nutrition and Wellness, LLC. Research suggests adequate amounts of choline is necessary when the brain is growing and developing, for intelligence, memory, and maybe even mood regulation.

What happens if we don’t get enough choline?

iStock/gpointstudio

Choline deficiency can cause nonalcoholic fatty liver disease, according to a 2014 study published in Modern Nutrition in Health and Disease. “This buildup of fat in the liver could become progressively worse, potentially leading to nonalcoholic steatohepatitis, which indicates significant inflammation and liver cell damage,” says Pietro. “This also increases one’s risk for cirrhosis and liver cancer.” These are 9 clear signs you have fatty liver signs.

Original Source -> 7 Things Nutrition Experts Wish You Knew About Choline

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