Great Foods to Eat When Pregnant

Pregnant women are frequently told foods that they should avoid, but there are many wonderful foods that are great for supplying your body with the many nutrients it needs during pregnancy. Being pregnant takes an huge amount of energy already, and loading up on healthy foods is of the utmost importance. Here is a list of some great foods to eat when pregnant.

Asparagus

Asparagus is rich in folic acid, which is crucial to the development of DNA, making it important for your growing baby. Asparagus will also nourish your body with the stores of nutrients it contains, like vitamin K, fiber, manganese, copper, and protein.

Eggs

Getting plenty of protein during pregnancy is very important. Protein helps your baby's developing organs and will also help to give your body all of the energy it needs. Just one large egg will will give you 7 grams of protein. Vegans can get a good dose of protein from beans. For meat and fish eaters, try salmon and chicken as well.

Swiss Chard

Swiss chard is chock full of iron, which is very important to eat plenty of while pregnant. Since babies take the iron they need from their mother's stores, it is easy for pregnant women to become anemic. This leafy green also has plenty of vitamin K, vitamin C, and protein.

Oranges

Not only are oranges a great way to give your body plenty of the antioxidant vitamin C, they're also a good source of calcium, which is another important nutrient to consume while pregnant. One medium orange contains a surprising 52 mg of calcium.

Whole Wheat Toast

A plain slice of whole wheat toast is a wonderful way to keep your stomach settled during the nausea heavy periods of your pregnancy, and it'll also provide your body with the whole wheats and grains that it needs to get plenty of. Whole wheat crackers are also a good choice.

Blueberries

Blueberries contain a surprising amount of fiber for their size. Snacking on them is a perfect way to help your body gets all of it that it needs while pregnant. They're also full of antioxidants, which means they'll help you fight off any illnesses you may be exposed to.

In addition to eating nutritious foods like this, it's also important that you take a prenatal supplement, especially during the early months of your pregnancy. If you're struggling with keeping them down, talk to your doctor. They may be able to suggest an alternative supplement that will be easier on your stomach. You can also try drinking something with ginger before you take your prenatals to help settle your stomach.

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The Best Foods to Eat After a Workout

Getting plenty of exercise can leave your body ravenous. However, loading up on the wrong foods can undo much of the good that your workout has done. Thankfully, there are many amazing foods that are able to help your body take full advantage of all your hard work. Here are the best foods to eat after a workout.

Almonds

Almonds are the perfect snack to refuel with after a workout because they're high in leucine. Leucine is an essential amino acid that is will give you energy and help to keep your muscle protein from breaking down so that your body can take full advantage of the exercise you do.

Brown Rice

Brown rice is high in good carbohydrates. These carbs will keep your body from having to draw on its stores of glycogen to refuel your body. Try eating brown rice will some healthy steamed vegetables. Brown rice also contains manganese and selenium .

Tuna

Tuna is a great way to feed your body the lean protein in needs to help your body become more toned.Light canned tuna is also extremely low in calories, so you won't risk consuming as many calories as you have burned. Tuna is also a great source of niacin, selenium, vitamin B6, potassium, and thiamin.

Avocado

Avocado is full of good monounsaturated fats. Eating it after you've burned away fat exercising is a great way to replace bad fats with better ones. Avocado is also rich in nutrients like vitamin K, fiber, potassium, vitamin B6, vitamin C, folate and copper.

Salmon

Not only does salmon pack in a healthy dose of protein, but it's also full of omega-3 fatty acids, which can help to increase the amount of fat calories that your body can burn in a day. Vegetarian foods high in omega-3s include walnuts, spinach, and Brussels sprouts.

Yogurt

Yogurt is a very good source of glutamine, which your body drains after working out. Studies have also linked eating low-fat yogurt with weight loss. A few other reasons to chow down on yogurt include iodine, calcium, protein, phosphorus, and vitamin B2.

Sesame Seeds

Sesame seeds are full of an essential amino acid called isoleucine, which has been shown to help increase muscle protein. After exercising, your body will be running low on isoleucine, so taking a bag of sesame seeds with you to your gym to refuel is a great idea.

Blueberries

Berries are a great way to give your body a little dose of the good carbohydrates it needs. Blueberries are a particularly great pick since they're able to replenish so many of the nutrients drained from your body. From vitamin C and manganese to fiber and vitamin E, blueberries have it all.

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Best Foods to Eat When Sick

Recovering from illness quickly is very important to most people. Aside from not wanting to suffer from the symptoms of illness, it is very difficult for people to miss work or to put other important activities on hold until they are better. Thankfully, there are many foods that can help ensure recovery from common illnesses like colds, infections, and the flu. Here's a list of the best foods to eat when you're sick:

Carrots

Carrots can help your body fight off illnesses thanks to the beta carotene it contains. It provides your body with more infection fighting cells that will help you get better in no time. While a crunchy carrot may not sound appetizing if you have symptoms like a sore throat, it can still provide you with plenty of nutrients when served in a soup.

Salmon

Salmon is a great source of many nutrients, but it contains two things in particular that can really help to boost your immune system: omega-3 fatty acids and selenium. The omega-3 increases activities of white blood cells in your body, while the selenium protects those cells from free-radical damage, making them a perfect combination.

Collard Greens

Collard greens are a good source of vitamin E, which stimulates the production of cells that will hunt for an eliminate germs from your body. Collard greens are also a good source of antioxidants like vitamin C and even contain some omega-3 fatty acids.

Oranges

Not only are oranges a great way to get the powerful antioxidant vitamin c, they can also help to detoxify your body. Citrus fruits have been shown to have natural detoxification abilities. Oranges also contain fiber, vitamin B1, folate, vitamin A, calcium and potassium.

Blueberries

Blueberries are an antioxidant powerhouse. Studies have shown that they're among the fruits with the highest antioxidant activity. From vitamin C and E to polyphenols and flavonoids, blueberries give you an incredible amount of antioxidants in each serving.

Summer Squash

Summer Squash is a good source of zinc, which increases the number of infection fighting t-cells your body produces. It also helps the white bloods cells in your body to fight off illness more effectively. If summer squash isn't in season, other good sources of zinc are pumpkin seeds and spinach.

Yogurt

A yogurt high in probiotics is a great way to fight off illnesses as well as boost your resistance to them in the future. A yogurt full of healthy bacteria will boost your immune system so that you can recover as quickly as possible. To see more foods with probiotics, click here.

Green Tea

Soothing green tea is high in polyphenols, which are a powerful antioxidant that can help your body to better fight off illnesses. Green tea also has vitamins A, C, and E and can be very soothing to drink when a runny nose or a sore throat is among your symptoms.

Tomatoes

The lycopene in tomatoes fights off disease by eliminating free radicals from your body, making sure that your body can produce all of the white blood cells it needs. Tomatoes also contain vitamin C, vitamin A, and vitamin K. Try eating them in a nice hot soup.

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Top Ten Healthiest Fruits

Fruits are an important part of any diet. They're full of important nutrients and antioxidants, and are great when you're looking for a healthy snack. Most fruits are pretty good for you, but here's a list of the top ten healthiest fruits. Use this list to make the most out of your daily serving of fruits and vegetables.

10. Strawberries

Sweet strawberries have some amazing benefits! Not only are they full of nutrients like vitamin C, manganese, and vitamin K, but they've also been shown to protect your eyesight and promote optimal physical health. Be sure to eat your strawberries plain rather than dipping them in sugar.

9. Raspberries

Most berries are full of antioxidants, and raspberries are no exception. They're an excellent source of vitamin C and also contain cancer-fighting phytochemical ellagic acid. Loganberries and boysenberries are a great choice too- they're both hybrids of raspberries.

8. Plums

Juicy plums contain plenty of fiber, which is great to have in your diet. They're also another good source of vitamin C as well as vitamin A, vitamin B2 and potassium. The antioxidants in plums help to protect your body from destructive phenols.

7. Cherries

While cherries don't have quite as much vitamin C as berries do, they contain plenty of bioflavonoids and ellagic acid, as well as melatonin. Studies have shown that cherries can ease the symptoms of Fibromyalgia Syndrome and can help to prevent heart disease.

6. Red Grapes

All varieties of grapes are a wonderful food to add to your diet, but red grapes are at the head of the pack. They're one of the best sources of manganese around, and also are chock full of B6, vitamin B1, potassium, and vitamin C. Red grapes in particular are also rich in flavonoids.

5. Cranberries

Cranberries are well known for their power to fight off Urinary Tract Infections, but they have other benefits as well. Studies have shown that cranberries can protect against viral infections and improve oral health. Cranberries are also a good source of vitamin C and vitamin K.

4. Oranges

Oranges are world famous for all the vitamin C they contain, but that's not all they have to offer. They also have plenty of B vitamins, vitamin A, calcium and potassium. In addition to this, they've been shown to help support your immune system.

3. Apples

The saying "an apple a day keeps the doctor away" was coined for a reason! Apples are a terrific source of fiber and also have lots of flavonoids and vitamin C. Eating apples is also good for your lungs and has even been shown to protect against asthma.

2. Kiwis

Kiwis contain an incredible amount of vitamin C, beating out even oranges. They also have many other nutrients, like potassium, fiber, and vitamin E. The phytonutrients in kiwis are great for improving allover health, and they've also been shown to lower your risk for blood clots.

1. Blueberries

Berries are great sources of antioxidant protection, and blueberries are the leader of the pack. They contain an antioxidant known as anthocyanadins in addition to ellagic acid. They also have plenty of vitamin C, manganese, vitamin E, and fiber. Blueberries have been shown to promote gastrointestinal health as well as boost your brain power, making them one of the all-time healthiest fruits.

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Foods That Improve Concentration

For many people, it can be hard to focus, even if they don't suffer from ADD. There are many great foods that improve concentration that you can add to your diet to get a healthier, more focused you.

Walnuts

Walnuts are a great source of protein as well as omega-3 fatty acids, both of which have brain boosting properties. With your brain performing at its best, it'll be much easier for you to concentrate. Walnuts also contain vitamin E.

Blackberries

Blackberries contain an antioxidant called anthocyanins, which fights off degenerative brain diseases and helps to keep your mind safe from stress. Blackberries are also low calorie and full of fiber as well as other antioxidants like vitamin C.

Salmon

Like walnuts, salmon has plenty of protein and omega-3 fatty acids, which will keep your mind running strong. Eating salmon regularly can also help to prevent a stroke and has even been shown to help make people feel less hostile.

Dark Chocolate

Having some dark chocolate is a sweet way to improve your concentration! The small amounts of caffeine in dark chocolate can keep you more alert, and it's also full of antioxidants that will fight to keep your mind at its peak.

Green Tea

Green tea contains a naturally relaxing substance called catechines. Not only will it calm you down, but it'll help you to stay focused. It's also full of antioxidants. Try carrying a mug of hot green tea with you to class or work- wherever you want to improve your concentrating abilities.

Avocados

Avocados are full of healthy mono-saturated fats, which will help keep your blood flowing perfectly to your brain. Like most of the other foods on this list, avocados also contain antioxidants, making them a perfect food for improving your concentration.

Whole Grains

Loading up on whole grains will give your body lots of folate, which helps stimulate brain function so that you can focus more than ever. Whole grains are also rich in vitamin B6. Try starting off your day with a breakfast cereal full of whole grains.

Brocolli

Brocolli is one of the best sources of vitamin K, which helps to improve your cognitive function so that you can concentrate on the tasks at hand. It also has plenty of antioxidants as well as folic acid, calcium, and fiber.

Eggs

Eggs contain a substance called choline, which has been shown to improve the response time of neurons in your brain. Egg yolk is also full of antioxidants such as lutein and zeaxanthin. The high protein and low calorie content of eggs make them a perfect brain boosting snack for someone on a diet.

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Foods With Vitamin D

Vitamin D is a great nutrient- it helps to fight off many diseases and is crucial to healthy bones. While it's easy to get all the vitamin D our bodies need over the summer when you're regularly exposed to sunlight, it can be hard to get enough vitamin D during the cold winter months. Luckily, there are some foods with vitamin D that can keep our bodies healthy even when we're not in the sun.

Salmon
Anyone who includes fish in diet should take full advantage of all of salmon's nutritional properties. Not only is it one of the best sources of vitamin D, but it's also chock full of things like omega-3 fatty acids, selenium, protein, niacin and vitamin B12.

Eggs
As long as you're not on an egg-whit only diet, the yolks of eggs are a great way to load up on vitamin D. Eggs contain selenium, iodine, and vitamin B2, and are also a great source of protein in addition to being linked to preventing blood clots.

Cod Liver Oil
While cod liver oil may not sound like the most appetizing way to load up on vitamin D, it has plenty of nutrients to offer your body. In addition to vitamin D, it contains omega-3 fatty acids and vitamin A. In fact, cod liver oil contains so much vitamin A that you can go over the daily recommended values when taking it as a supplement, so use cod liver oil with some caution.

Shitake Mushrooms
Adding shitake mushrooms to your meal is a great way to add a little extra vitamin D. They're also a good way to add selenium and iron to your diet, as well as some protein, fiber and vitamin C. An especially healthy way to serve shitake mushrooms is in a miso soup.

Fortified Cereal
There are many healthy cereals that are fortified with nutrients like vitamin D. Quaker Instant Oatmeal and Kellog's All Bran with Extra Fiber are two examples of cereals with added vitamin D. Either one would be a great way to start off your day.

Milk
Many kinds of milk are fortified with vitamin D. Whether you drink cow's milk or prefer to drink rice and soy milk, it's easy to find a milk product that can give your body plenty of vitamin D. Be sure to pick one that's full of other nutrients as well.

Shrimp
Though the word shrimp is synonymous with being small, they have more nutrients than many bigger foods. They're high in protein and very low in calories, making them a great choice for anyone who needs vitamin D but is dieting. They're also full of selenium and vitamin B12.

Tuna
Whether you eat your tuna canned or prefer it fresh, tuna is a great way to get some extra vitamin D. Tuna contains the amazing omega-3 fatty acids, and is also a great source of nutrients such as niacin, selenium, protein, vitamin B6 and even thiamin.

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Sinus Infection Home Remedies

Suffering from a sinus infection is certainly no fun. Though there are medications that can treat a sinus infection, that doesn't make suffering through it until you can take them any easier. Luckily, there are many foods that can help your body fight off and recover from one. Here are some of our sinus infection home remedies.

Broccoli
Broccoli is loaded with antioxidants like vitamin C and vitamin A that can help your body fight off an infection. It's also full of phytochemicals like beta-carotene, indoles, and isothiocyanates. Try adding broccoli to your next healthy soup recipe.

Tomatoes
Like broccoli, tomatoes are full of many kinds of antioxidants such as lycopene. It's also a great source for an incredible amount of nutrients. From vitamin C, vitamin A, and vitamin K to potassium, manganese, and fiber, tomatoes are a great way to keep your body nourished.

Apple Cider Vinegar
Apple cider vinegar makes a great home remedy for a sinus infection. Try taking it like a tonic when you start to feel yourself getting sick. If you're already ill, fear not! Apple cider vinegar can also help to thin out mucous, and lead you to a speedy recovery.

Ginger
Whether you serve it in a soup or drink it in a tea, ginger is a great way to help your body kick a sinus infection. It contains plenty of vitamins like potassium, magnesium, copper, manganese and vitamin B6 and is also a great way to soothe an irritated and mucous filled throat.

Blueberries
Blueberries are one of the most antioxidant rich foods you can eat. They're full of an antioxidant compound called anthocyanadins, and they also contain something called ellagic acid, which can prevent cell damage and help your body recover from illness. They also have plenty of vitamin C!

Artichokes
Artichokes are full of phytonutrients that will help your body fight off infections. They have plenty of vitamin C, and many of the most powerful antioxidants, such as Quercetin, Anthocyanins, Caffeic Acid and Chlorogenic Acid, which has anti-viral properties.

Peppermint
Peppermint has natural anti-inflammatory properties, which means it's a great way to soothe your mucous membranes. If you're not a fan of peppermint tea, you can try just steeping the tea bag and breathing in the steam to take advantage of its benefits.

Oranges
Oranges are famous as a feel better food, primarily because of their high vitamin C content. However, oranges also have plenty of healing phytonutrients like polyphenols and anthocyanins. When these are combined with vitamin C, their healing power is unstoppable.

Spinach
Leafy green vegetables are a great place to go for many antioxidats and nutrients, and spinach is one of the best. It has an amazing 13 flavonoid compounds, all with antioxidants. The vitamin K is spinach can also act as anti-inflammatory agent and calm your irritated mucous membranes.

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