johncsnider

Have you felt that afternoon or mid-morning lack of energy? Do you reach for something sweet or caffeinated to give you a jolt? That's right, we all know it. As good as they taste, those sweets and caffeinated foods/beverages give you a cheap thrill of energy then they drain you the rest of the day. Here are 10 ways to increase you energy without sugar or caffeine from my days at Integrative Nutrition (amended for you moms): 1) Reduce or eliminate caffeine:  The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent. If you need something to get you going in the morning try some hot lemon water, a decaf or herbal tea or a weak coffee/tea until you adjust. 2) Drink water: Most Americans are chronically dehydrated. Pregnancy and breastfeeding requires you to consume even more water. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: Soft drinks are now Am...

I just got a call from my midwife with my blood results and it showed that my iron was low. I am anemic. This also happened to me during the last trimester with baby #2. This was good news to me since I have been sluggish lately and was thrilled to know that there was an easy way to get more energy! There are two ways to treat low iron: diet and supplements. Diet Our bodies are designed to absorb two forms of iron: (1) from animals [heme iron] and (2) from plants [nonheme iron]. Animal based iron is the easiest for our body to absorb but animal meats do not contain as much as plant based foods do.  The National Institutes of Health, NIH, has great charts that show you how much iron is in each food if you click here . You can encourage your body to better absorb plant based iron by consuming it with foods high in vitamin C (citrus, strawberries, peppers, etc.).  Do not consume your iron foods with tea that contain tannins, calcium, unsoaked beans, or unsoaked grains.  The...

Image: kratuanoiy FreeDigitalPhotos.net As you know, I do not believe that you should double your consumption (eating for "two") while pregnant but you should be aware that you are eating for "two" living beings that have nutritional needs. Eating habits are a very sensitive topic since there are so many food sensitivities and dietary styles.  My professional experience and personal experiences have meshed into these viewpoints. You are eating for the sole purpose of nourishment and you will not feel satisfied if you are eating foods that your body does not want. That is why you can eat a whole pint of ice cream or a whole bag of chips and feel sick but not satisfied.  It is important to be aware of how balanced your daily foods are and to know if your body is telling you that you are missing something. Protecting your Own Health The woman's body is made to take care of the baby first.  So if the mother is not consuming her nutritional needs during pregnancy, th...

Congratulations if you are pregnant.  From the day you find out that you are pregnant, life changes.  There is a whole list of things that you are not supposed to eat and if it is not your first pregnancy then you will probably feel your body changing immediately.  Below is my top list of what needs to change and some useful tips on what to do/use. Prenatal Vitamins made from Whole-Foods These are more than just multi-vitamins and it is best to start taking them before conception.  They are higher in folic acid and often contain omega-3s or other useful ingredients to pregnancy.  Most vitamins are made from  synthetic chemical isolates that are hard for the body to identify and absorb properly.  There are a few brands like New Chapter and Nature's Plus Source of Life that make the vitamins using whole-foods so the  phytonutrients  appear in the vitamin the way your body is used to seeing nutrients in food.  You and the baby will better...