Prenatal vitamins

Prenatal vitamins are a complement to a healthy diet and not a substitute for good nutrition. Folic acid supplementation before and for the first three months of pregnancy is recommended as it reduces the risk of neural tube defects. An increase in calcium and iron is important for bone and red cell development.

Prenatal vitamins are supplements intended to provide nutrients that may be lacking in pregnant women or women who are trying to conceive diet. They are recommended for women who do not consume an adequate diet such as those on special diets, vegans, those who have lactose intolerance or multiple gestations. Well-nourished women may not need prenatal vitamins to satisfy their daily requirements. However, in the absence of a careful evaluation by a nutritionist, prenatal vitamins are recommended.

An adequate balanced diet for an expectant mother would include eating plenty of fruits, vegetables, whole grains and lean protein. In addition, fortified cereals are good sources of folic acid and calcium.

The vitamins prescribed before and during pregnancy are similar. Folic acid reduces the risk of neural tube defects. Calcium and iron are important for bone and red cell development.

A typical prenatal vitamin should contain at least 400 micrograms of folic acid, 30 milligrams of Iron and 250 milligrams of calcium. There is no difference between the dosage between the different trimesters.

If an expectant mother is allergic to vitamins she should avoid taking them and it would be prudent to see a nutritionist to assess and advice her on her diet. Taking the vitamin at night or with her preferred snack may help keep them down.

Expectant mother can purchase their prenatal vitamins can be obtained over-the-counter in pharmacies or at your doctor’s clinic. While they are generally similar, your doctor may recommend one that is specifically suited to your needs.

This article was contributed to Tab A Doctor by,

By Dr. Lubna Harharah, Specialist in Obstetrics & Gynaecology, The Obstetrics & Gynaecology Centre, a subsidiary of Singapore Medical Group.

How to Juice Fast Safely

Juice fasting is an often misunderstood practice and can be very detrimental if not approached correctly. Promises such as "lose 5 pounds in 5 days!" and "get glowing skin!" are often bandied around detox and fasting programs, leading you to jump too quickly into a fast without prior preparation, sufficient knowledge and managed expectations to ensure you have a safe, enjoyable and beneficial fasting experience.

While the promises above are certainly achievable through fasting, I don’t encourage any regime which blindly promises physical results without real education and guidance on the fasting process.

When used intelligently and carefully, juice fasting can be a beautiful, nourishing tool to improve your health, clarity and sense of connection to self and your spiritual life. It can allow you to go deeper into cleansing your body, breaking down acidic waste matter and rejuvenating your body at a cellular level, which is then reflected in the health and vitality of all of you.

Before you try juice fasting, you need to understand how it works and when to use it.

What is juice fasting?

It is a certain period of time when all you typically consume only liquids, specifically water, herbal teas, fresh fruit and vegetable juices and strained vegetable broth.

Just as important is what you are not consuming when fasting -- any liquids which will tax the body such as coffee, caffeinated teas, milk, soda, pasteurized juice, protein powder mixes, diet drinks and so on. Solid or blended foods are also not consumed as the fiber content activates digestion which is avoided during fasting.

Why juice and what types of juice?

When you juice your fruits and vegetables, you remove the fiber and drink only the liquid which contains the organic hydration, nutrients, vitamins and enzymes from the plant food. Although you do need fiber in your diet, going for a certain period of time without it will give your body a chance to spend less energy on digestion.

Around 70% of your energy every day is spent on digestion alone, so when you are eating 3 meals a day plus snacks, you are rarely giving your body a chance to direct energy to deeply cleansing the body and drawing up old acidic waste that is likely causing a whole host of symptoms.

If you suffer from headaches, constipation, diarrhea, skin troubles, fatigue, irritability, excess weight, bloating or any other number of symptoms, your body needs some help to cleanse. The intelligent application of fasting is a brilliant way of helping you to do this.

Enjoy plenty of fresh vegetable juices, particularly green vegetable juices (see recipe below), with a touch of fruit to sweeten the juice and ensure it is still delicious. You can also use sweeter vegetable such as carrot, beetroot and bell pepper to add sweetness.

A good rule of thumb is to ensure that at least half of your juices when fasting are green vegetable based juices, and then use other juices for fun and variety. Be particularly careful not to overdo fresh fruit juices as they will send your sugar levels out of balance and feed yeast if over consumed.

Low sugar fruit juices are a better option. Fresh grapefruit juice alone is divine, green apples add sweetness to any juice, and berries add a whole new indulgent flavor. Use lemons and limes in everything if you like! They are brilliant alkalizers and extremely low in sugar.

How much juice should I be drinking?

How much juice you drink when fasting is a very personal decision as it should be directed by your own hunger signals and how you feel. However, it is ideal to include at least one liter of green vegetable juice every day, if not more. Then you could enjoy another one to three litres of juice dependent on how much you feel you need.

For both myself and a lot of clients that I guide on fasts, two to three liters of juice over the day feels good, although some days might be a little less or more. Get your one to two liters of mostly green vegetable juice in as your non negotiable and then have more juice according to your body’s needs.

Do I need to alter my lifestyle and routine while fasting?

This very much depends on your experience with fasting, your health history, your work and family commitments, the cleanliness of your diet before starting, the responsibilities and demands on your time and energy and the support you have.

If you are drinking a lot of juice, say four liters, you may find that you can continue on functioning with your normal schedule just fine while fasting. However, by doing so you are not giving your body the maximum chance to embrace and work with the healing and cleansing process. While you may be able to get up and go to work, do your chores, look after your family and make your juice to boot, you won’t be giving yourself the best experience and results possible. Rest and relaxation are vital for optimal results.

If you are drinking three liters of juice or less, it is really important to cut yourself a break while doing your juice fast. You don’t have to stop your life altogether, but cut out excess work that can wait, say no to social events which might make your fasting more difficult to stick to and take up more of your time and energy, leave the hard workouts out of your regime and communicate to any one you need to that you won’t be taking on anything extra.

Carve out some time as often as you can for relaxation, rest, gentle movement like stretching and walking, reading, watching films, meditation and for working on creative projects that inspire and delight you, rather than those that drain you.

How to ensure your fast is beneficial

When you fast, your body is using all that time normally spent on digestion to clean up your cells and draw up old toxic matter. When this toxic matter is drawn up, it is looking for a way out of your body. For your fast to leave you cleaner celled and feeling better, you have to ensure that toxic matter actually leaves your body.

You will know this matter has left your body because you will see it and feel it coming out, particularly though your bowel! You might also see it in your skin and through your sweat, and in excess mucus build up in your mouth and nose, but your bowel is going to play the biggest role in dumping that old toxic waste out – literally!

However, the vast majority of people who fast don’t have natural bowel eliminations. If this si the case for you, colon cleansing is truly a must!

If you fast but your bowels aren’t moving, where do you think that toxicity is going? That’s right – nowhere! It’s going to stay inside you and your body will be in exactly the same state as it was before your fast. That is not a beneficial fast!

How you can incorporate juice fasting into your life

So by now you understand what juice fasting is and why it is a fabulous cleansing and healing tool. It may however still seem very intimidating and scary for you to think about going without solid food for a few days or more! That is very normal but don’t despair, you can still use the concept of juice fasting to get you great results without having to go for a long period surviving on only liquid meals.

To give you an idea, here are a few ways you can include fasting in your life to get results: one day fasts, part day fasts, mini fasts, long fasts, juices and blended food “fasts”, juices and raw food “fasts”, and even just including juicing into your daily routine along with the other meals you eat will start to get you on the path to cleaner cells.

Whatever approach works best for you is great! Any help you give your body by lightening up your diet and adding in juicing is going to start shifting your body to a more alkaline and balanced state which will only give you better health and a body you love over time.

If you would like to be guided through a fast at a level that is right for you, you can join in The Juicy Life program, which next starts on Monday the 9th of May. You can check out details for The Juicy Life program here.

The only way to effectively approach cleansing, whether it is juice fasting, raw foods, whole foods or any other kind of approach, is to consider your individual needs, goals, health history, and emotional and social considerations, and find an approach which will take you closer to your goals while honoring your own needs.

Here’s to clean cells that dance and sing with life!

This article was originally published by Casey McCluskey for mindbodygreen.com

High Protein Diets: Good or Bad?

Lose weight while feasting on steak, burgers, cheese, and bacon? All without feeling hungry? What’s not to love? Meat lovers have flocked to high-protein, low-carb plans like Atkins, Zone, Protein Power, and Sugar Busters. While these diets can work, you need to carefully consider the risks and rewards before deciding if one is right for you.

How Much Protein?
Protein may be half of your day’s calories. Most of this extra protein comes from animal sources like meat, eggs, and cheese. Often, these diets severely restrict foods like cereals, grains, fruits, and vegetables. Do they work? Research says yes.

How Do High-Protein Diets Work?
When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs; the body begins burning its own fat for fuel -- a state called ketosis. This may make dieting easier because you feel less hungry. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations

Are High-Protein Diets Safe?
Medical experts don’t agree. The American Heart Association doesn't recommend high-protein diets. Too many fatty meats and dairy foods can raise your cholesterol and risk of a heart attack. Not eating vegetables and grains robs your body of fiber and critical nutrients. However, high-protein diets can help fight obesity. A more moderate diet, which cuts fat but doesn’t cut too many carbohydrates, may work safely.

Starting a High-Protein Diet
Be choosy. The most nutritious high-protein plans are low in fat and include some carbs. Avoid extreme plans, with huge helpings of fatty meats and not many vegetables and grains. Your doctor may be able to steer you to better plans.

Say Hello to High-Protein Beef 
Nothing says protein like a nice juicy steak. And if you choose a lean cut, you will get all of the protein with far less fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast. 

Think White Meat 
Chicken and poultry pack plenty of punch in a high-protein diet. If you choose white meat you’ll get a lot less fat than if you eat dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat

Don't Overlook Pork
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. What's more, the cuts available today are 31% leaner than they were 20 years ago

Fish Offers Healthy Fats
Fish is a no-brainer -- it's loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon or tuna, are good choices. That's because the fat in these fish is generally the heart-healthy kind known as omega-3 fatty acids. Most diets don't contain enough of this good-for-you fat that may lower your risk of cancer, arthritis, and heart disease

Eggs Are a Cheap Form of Protein
Eggs do have a lot of cholesterol, but one a day is safe for healthy adults. The yolk has all of the cholesterol and less than half the protein, so you might opt for egg whites. But even if you eat the yolk, remember that only a small amount of the cholesterol in food gets into your bloodstream. Saturated fats and trans fats are more likely to raise your cholesterol levels.

Soy: It's High in Protein, Too
Tofu, soy burgers, and other soy-based foods are nutritious plant-based sources of protein. An added bonus: Eating 25 grams of soy protein daily may help lower cholesterol.

Beans: Full of Fiber and Protein 
Beans pack a powerful one-two punch -- they are loaded with protein and full of fiber. Along with protein, fiber helps you feel full longer and also helps lower cholesterol. One and a half cups of beans has about as much protein as 3 ounces of broiled steak.

Low-Fat Dairy 

Milk, cheese, and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced fat dairy products can help you keep calorie counts down.

Go Whole Grains, Go Fiber
Most high-protein diets limit grains, so make sure the grains you do eat are pulling their weight. Stay clear of white breads and pastas and choose their whole-grain cousins instead. Whole-grain versions are rich in fiber, which can be lacking in a high-protein diet. High-protein cereal or energy bars can give a quick boost, too. Just make sure they’re not high in sugar or fat.

Leave Room for Fruits and Veggies
Make sure you leave room for fruits and vegetables in a high-protein diet. These nutritious gold mines contain powerful antioxidants that aren't found in most other foods, and research suggests that people who eat plenty of fruits and veggies may lower their risk of cancer.

More Protein, More Risks?
The medical community has concerns about high-protein diets, especially when used long-term. Diets that are high in saturated fat and low in fiber, like many high-protein diets, can increase cholesterol levels and may raise the risk of heart disease and stroke. Other potential health risks when high-protein diets are used long-term include brittle bones (osteoporosis) and kidney disease.

This article was originally published at WebMD.com

10 Tips For A Healthy Chinese New Year

Chinese New Year is right at our doorsteps. For the Chinese around the world, it is the time of the year when you find good company, reunion of relatives and friends and delicious meals, cakes and delicacies. Amid the festivities and feasting, it is easy to let down our hair and indulge in whatever is presented to us.

Here are 10 tips on enjoying the festive season without comprising on your health:

 1. Eat plenty of fruits and vegetables

Many vegetables are used in Chinese New Year dishes that have symbolic meaning and you can eat more of;

• Fatt Choy ( black hair moss) – Meaning prosperity. Although it has no nutritional value, but it provides fiber 
• Spring onion – Symbolize everything is smooth sailing. 
• Yu Sheng – Chinese New Year salad that is toss high above to symbolize rising above you 
• Mandarin oranges – Symbolize gold nuggets and good fortune. 
• Lettuce wrap – For the Cantonese, it sound like rising fortune. 

Most of these vegetables dishes are rich in fiber, vitamins, minerals and help in digestion.

2. Do not visit on an empty stomach

 When you are hungry, you tend to overeat without thinking. Have a light meal or healthy snack of apple, banana or nuts before visiting or in between visits.

3. Be selective

Limit your intake of meat such as pork, chicken and seafood, especially when they are deep-fried. They are high in saturated fat. Choose nuts and seeds over sugary pineapple tarts and bak kwa (barbecued pork).

4. Drink plenty of water

 Water keeps you from being dehydrated when you do home visits and helps to flush off the toxins accumulated from the feasting. Choose plain water over the sugary drinks and alcohol. 

5. Use a small plate

 Big plate encourages you to pile on a bigger quantity of food.

6. Have some room

 Eat up to 70% of fullness and eat slowly. Eating slowly will give the brain time to register that you are full, so you will not overeat.

7. Ration yourself 

If you are moving from one house to another and eating everything that is offered in each house, you will definitely overeat. Ration yourself the amount you should eat per household. You should aim to eat a total of not more than 2000 calories in a day. 

Below are examples of the calories of the common food you will find:
Bak Kwa – 1 piece, 37g, 228 kcal
Mandarin orange, 1 fruit, 116g, 37 kcal
Nian gao, 1 portion, 423g, 977 kcal
Pineapple tarts, 1 piece, 5g, 23 kcal.

8. Stay active

 Do not forget your exercise regimens. The holiday season is no excuse to slack. Don’t forget that you will be eating more calories and if you do not burn them off with exercise, they will be stored as fat.

9. Provide healthier choice for your guests

If you are hosting, offer a variety of healthy nuts, salads and fruits in addition to the rich cakes and pastries. Make a jug of healthy ice lemon tea rather than serving the sugary drinks.

10. Put them altogether

You can apply all the 8 tips together and achieve a multi-prong approach to achieving healthy eating. There is always a possibility to succumb to temptation, but when applying all these tips together, each can reinforce the other and prevent you from overeating and yet allowing you to enjoy your holiday.

Do you have other ways to maintain healthy eating in the Chinese New Year period? Do share with us in the comment box below.



Article originally published on http://lookgoodfeelgreatalways.com

Smart Ways to Snack at the Office

Singaporeans tend to put in long hours at work, and come mid-afternoon, many also tend to have a snack attack.

When it comes to snacks, the number one thing you must know is that you can have just about any snack, as long as you control the portions.

“It is what you eat daily that really matters; the occasional treat is usually acceptable,” says Magdalin Cheong, Chief Dietitian and Senior Manager, Dietetic & Food Services at Changi General Hospital.

Scientists, such as American food psychologist Brian Wansink, have extensively studied how easy it is to overeat. A big problem is mindless eating, and the simplest habits can have a huge impact in terms of weight management.

Keep your snacks at a distance

People eat up to 50 per cent more candy when the candy jar is less than six feet (1.8 m) away from their workstation. It’s not just a matter of temptation. If the jar is filled with a healthy food such as carrots, people will also eat about a third more than if the bowl isn’t within such easy-reaching distance.
Pick snacks that come in small packages

In another study by Wansink, people ate half of the popcorn they were given, no matter if it was a medium- or a jumbo-sized tub. And they ate significantly more M&M’s from a 2-pound (1 kg) bag than from a 1-pound (500 g) bag.

Basically, people will mindlessly eat most of the food or snack that is put in front of them. Even when subjects were given stale, 10-day old popcorn, they still ate 44 per cent more from large buckets than from smaller ones.

Trick your mind

According to a recent study from Yale University, the feeling of satiety can depend on how “indulgent” you assume your snack to be, regardless of the actual calorie content.

Right after having a 600-calorie “indulgent” milkshake, participants’ ghrelin levels (the hormone that drives hunger) dropped significantly, indicating they felt content. Their ghrelin levels stayed flat after drinking a “sensible”, low-calorie milkshake.

Actually, both milkshakes were the same. Mindset meaningfully affects physiological responses to food, say the study authors.

If you can eat healthy food while retaining the feeling that you’re indulging, you’re golden. So, next time you have a sensible snack, try to dream up a sexy name for it, to build that contented feeling.

Top 10 healthy food snacks recommendations

• Vegetable sticks (with hummus, or a tuna or yoghurt dip)
• Nuts and trail mixes
• Low-fat string cheese
• Yoghurt
• Whole-wheat crackers
• Mixed fresh fruits
• Steamed vegetable pau
• Mantou (steamed bun)
• Pita bread sandwiches
• Instant oats

Other snack suggestions – do mind the quantities

• Seaweed snacks. Go for the less salty brands.
• Granola and cereal bars. While usually healthier than chocolates or very sweet biscuits, these snacks do tend to be high in sugars and calories, warns CGH’s Chief Dietitian, Magdalin Cheong.
• Popcorn (popped in the microwave)
• Rice cakes
• Cream crackers
• Baked chips
• Soy nuts and soy crisps
• Dark chocolate
• Dried fruits. Favour those which are naturally dehydrated. “Most imported dried fruits are preserved with glucose syrup; anything deep fried is not advisable as the calories add up”, says Ms. Cheong.

Originally published at healthxchange.com.sg

Healthy Cooking

Maintaining a healthy weight can be a daunting task, especially in food haven Singapore. Whether you’re trying to lose the kilos, or maintain your current weight, it always helps to know about the food you’re putting into your body.

Balance Your Food Choices

You do not have to give up your favourite food just because it is high in calories. Reducing your portion size or making up for excess calories by eating a lower-calorie meal later are quick tips to help you manage your diet.For more information on the caloric content of commonly-eaten food, visit www.hpb.gov.sg. Download the diet tracker and have this information at your finger tips!


Eat Whole-grains!

Be it bread, rice or noodles, natural is best. The less processed your food is and the more whole-grains it contains, the longer and faster you will stay full.

When prepared well with less fat or sugar, whole-grains, fruits and vegetables offer you lower-calorie meal choices at any time of the day. Rich in antioxidants, they give you more goodness in a bite than a higher-calorie meal.

Love whole-grains? Don't fret about it being limited to bread and rice. Do you know that whole-grains now come in kway teow, noodles, man tou and biscuits? Look out for this symbol the next time you shop at the supermarket. Who says being healthy can't be fun and easy?

Building Blocks of a Healthy Diet

We love our char kway teow, and we love our nasi briyani! They're absolutely delicious but may not contain what we need to stay healthy. So, here's a quick rundown on what your body needs, and how come commonly enjoyed hawker fare stack up in nutritional content.

Here's what you need to include in your daily diet;

Carbohydrates provide the main energy fuel for key organs, including your brain. Carbohydrate foods such as breads, cereals and rice should form the staple of your diet.

Protein is the building block of bones, muscles, cartilage, skin and blood. Protein repairs tissue, too. Good protein sources are lean meat, fish, chicken and soya beans.

Fats are essential for growth, healthy skin and regulation of bodily functions. The key is to reduce the saturated fats (think chicken skin).

Fibre promotes healthy bowel function, keeping disease at bay.

Fluids keep us hydrated and aid the body's metabolism and functions.

Typical daily needs and dietary allowances (for women):

• Energy: 1800 to 2000 kcal 
• Protein: 58g 
• Total fat: 56 to 67g (25 - 30% of energy) 
• Saturated fat: less than 22g (10% of energy) 
• Carbohydrates: 275g 
• Dietary fibre: 20g 
• Cholesterol: less than 300mg 

The best picks:

Keep those for the special, occasional treat: