Coconut Water

Coconut water, the liquid from a young unripe coconut, is a natural isotonic beverage filled with immune boosting vitamins and nutrients. This healthy drink offers replenishing electrolytes, as well as potassium, calcium and magnesium.

This nutrient rich beverage contains organic compounds with beneficial growth properties that can dramatically improve your health. It is completely free of chemicals and is save for children and babies. Some pregnant women prefer drinking coconut water as a natural aid for digestive problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.

Regular consumption of coconut water can naturally improve immunity, increase metabolism, alter HDL and detoxify the body. Consistent consumption of coconut water can help regulate intestinal function which is known to provide a wide variety of health benefits including a clearer complexion. Coconut water also contains monolaurin which acts as an antiviral monoglyceride which has the abiltiy to kill a variety of viruses and bacteria in the body.

Coconut water is a natural sports drink. Providing 15 times the electrolytes than most sports drinks, coconut water promotes hydration by stimulating the plasma which contributes to 55% of human blood. It is contains calcium and serves as a nutritious cholesterol free boost after a workout. Coconut water has fewer calories and sodium than most soft drinks or juices.

In addition, coconut water is high in potassium and consumed regularly can significantly reduce the risk of hypertension.

Health Benefits of Drinking Coconut Water Regularly

• Naturally boost immune system
• Improve intestinal health
• Increases metabolism & weight loss
• Balance body ph
• Detoxify & fight viruses
• Stop fatigue
• Helps prevent hypertension
• Control diabetes
• Aids in circulation
• Reduces cancer risk
• Treats kidney stones
• Eases stomach pain & vomiting

Today there are several ready-to-drink organic coconut beverage available. Some popular brands are Vita Coco, Zico Pure and O.N.E. They all provide fresh coconut water in tetra packaging to preserve nutrients.

Give it a try! - Shannan

Source: suite101.com

Serving Size

As I implement my New Year's resolution to eat more fruits and vegetables (again), I realized that I needed a refresher on what a serving actually equates to.

The United States Department of Agriculture sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving. How did the USDA decide that one-half cup is a serving size? The decision was based on the portion sizes that people typically eat, ease of use and nutritional content of fruits and vegetables.

Many experts suggest we need from five to nine servings of fruits and vegetables every day. That is a total. Older or inactive women and smaller children need at least three servings of vegetables and two servings of fruit. Growing kids, teen girls, most men and active women would eat at least four servings of vegetables and three servings of fruit everyday. Teen boys and active men should eat at least five servings of vegetables and four servings of fruit. Unfortunately many people fail to eat even five servings each day.

Here are some typical serving sizes for fruits and vegetables:

Fruits
one banana
six strawberries
two plums
fifteen grapes
one apple
one peach
one half cup of orange or other fruit juice

Vegetables
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn
four slices of an onion

a serving of lettuce is about 1 cup or a cereal bowl full

And don't forget the easiest way to pack in the fruits and veggies - smoothies and juice. When I need a boost, I start juicing. It seriously energizes me and it will do the same for you.

- Shannan

Delicious Nutritious Beef Bone Broth

Back before my days of studying holistic nutrition, I was a closet fan of Martha Stewart and was always impressed by her homemade soup stocks. (I say closet because with a part-time job and 2 small children - I really can't be Martha Stewart, but it was fun to watch her create). Although I thought after watching and reading her bone broth recommendations that a good stock should be made from scratch and use soup bones, I never really made the time to try it. Recently I've been reading a lot about the awesome healing benefits of a good bone broth/soup stock and decided it was time to try it for myself. I'm 27 weeks pregnant now and trying to prepare myself and the baby for delivery in -my goodness- 13 more weeks. Amazingly, it really wasn't that difficult - like anything else it's a matter of having the right ingredients on hand and knowing what to do. Why take the extra time? Why not buy some soup stock from the grocery store?

Benefits of a properly made bone broth

• By adding vinegar to the cooking broth it releases calcium, magnesium phosphorus, silicon, sulphur and other trace minerals from the bones. Held in a broth form, these minerals are so easy for the body to absorb and provide quick nourishment and healing. These minerals are also the basic building blocks for healing whether from the flu, broken bone, or surgery. Drinking a good bone broth will speed healing time.
• Broth also contains the broken down material from cartilage and tendons, like chondroitin sulphates and glucosamine - no more expensive supplements to take!!
• Bone broth is rich in collagen and gelatin which aids digestion of milk, beans, meat, and the proteins in wheat, oats, and barley. (Adding whole grains and beans into your favorite soup makes even more sense now!)
• Bone broth can be helpful in easing the following conditions: food allergies, dairy allergies, colic, bean maldigestion, grain maldigestion, irritable bowel syndrome, leaky gut syndrome, malnutrition, weight loss, muscle wasting, cancer, osteoporosis, calcium deficiency and anemia.
• Bone broth contains amino acids in a readily absorbable form that helps the body detoxify.

How to make Beef Bone Broth

6-7 pounds of various beef bones, including marrow, knuckle, meaty rib, and neck bones (Remember the quality of your broth will depend on the quality of the ingredients. I recommend spending a little more for grass-fed beef or organic and avoiding beef tainted with antibiotics or hormones).

4 quarts of cold filtered water

1/2 cup vinegar

3 onions, chopped

3 carrots, chopped

3 celery sticks, chopped

Several sprigs of thyme or other favorite herbs

1 bunch of parsley

4 tablespoons tomato paste

1 cup of favorite red wine

Place the meaty bones on a cookie sheet and roast in the oven at 350 to 400 degrees until browned. Add bones, vegetables, vinegar, parsley, tomato paste, and red wine to pot and cover with water. Liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking.

Bring to a boil. A small amount of particulate matter may rise to the top and it is important to remove this with a spoon or small fine mesh sieve. Reduce heat and add thyme or other herbs.

Simmer the stock for at least 12 hours and as long as 72 hours.* Just before finishing, add the parsley and simmer another 10 minutes.

Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer your delicious, nutritious broth into small glass jars and freeze for long term storage.

This broth can be used to make soups and stews; added to rice or other grains in place of water; freeze in small cubes and use when cooking vegetables; or just drink warm when feeling under the weather or in need of healing.

*Another idea is to make your stock on low in the crock pot. If you are like me and cannot be home for long periods of time and don't want to leave the stove-top on this works really well. Mine spent 2 days in the crock pot on my counter and turned out great. You may have to adjust the recipe depending on the size of your crock pot.

Stay tuned as I plan to experiment with Chicken Stock and for our vegan readers a delicious Vegetable Stock to make ahead, freeze, and have on hand when needed.

Karla

Whole Foods Field Trip

I had the pleasure of chaperoning my twin daughter's kindergarten class field trip to Whole Foods today. I was so excited to see what their tour would be like and what they would learn about healthy eating. In the end I decided I would write about our lesson as a reminder to all of us how important organic whole foods are to our bodies and our environment. And, how to talk to our kids about this subject.

It all started with the introduction of our tour guide Mike. He is, of course, a Whole Foods employee in charge of marketing at the store we were visiting. He was great with the kids and you could tell really enjoyed giving tours. Our first stop was the skincare section of the store where Mike explained that anything that is put ON your skin ends up IN your body so it is important that it be natural and organic.

He went on to ask the kids if they new what organic meant. There guesses were pretty good and I thought his explanation was clear. Organic means that it is 'from the earth'. It is natural, without added chemicals and the basic ingredients are unchanged.

Next we moved on to the produce section. Mike explained how it is important to eat a rainbow of colors. Not only to make sure you are eating different kinds of food, he explained that even different colored apples (green, red) provided slightly different vitamin and mineral levels. He quizzed the kids on what some of their favorite green, yellow, orange and red veggies were. It is hard to keep track of what is a fruit and what is a veggie sometimes, but they did great.

We also talked about why it is so important to buy our fruits and vegetables locally. He showed the kids a section full of Michigan grown apples, squash and pumpkins. They picked up on the fact that food sitting on a boat or trucks for weeks vs. hours makes a big difference in freshness.

At the fish counter, our tour guide was trying to make a point about the importance of sustainability. He asked how many of the kids had ever been fishing before, most raised their hands and what you do when you catch a really small fish. One of the boys answered 'throw it back.' This was exactly what Mike was looking for. He then asked if anyone knew what sustainable meant. This was my favorite part of the whole experience..."when you get something on your shirt and you have to wash it off" one of the other boys answered. How cute is that? Never fear, they ultimately learned that sustainability means that we should never go out and catch all of the fish. We need to save them for the future.

We talked about meat and how important it is (if we are meat eaters) to eat meat from animals that are allowed to roam free, not be kept in tight cages. The tour guide compared chickens to the kids, calling them 'free range' kids.

Along the way there were samples of gum drops, sushi, bread and really yummy gelato. The kids had a great time and learned a lot about not only what to eat, but why it is so important to be aware of where your food comes from.

I am sure all of the whole food stores offer this service and I hope that you and your teachers will take the time to take a tour.

- Shannan

Cannonau Wine

I am currently in the middle of reading The Blue Zones by Dan Buettner. Blue Zones are communities where common elements of lifestyle, diet and outlook have led to an amazing quality and quantity of life. In this book Dan Buettner shares the secrets from four of the world's Blue Zones - Sardinia, Italy, Okinawa, Japan, Loma Linda, California and the Nicoya Peninsula in Costa Rica.

I will be sharing more insights from this book in future posts, but would like to pass on some information on Cannonau Wine today. Cannonau grapes are grown in Sardinia and are known to contain 2-3 times the level of artery-scrubbing flavanoids than other wines. These grapes endure endure the harsh Sardinian sun by producing mre red pigment to protect them from the ultraviolet rays. Thus providing us with more antioxidants.

According to the book, the Sardinian diet includes moderate levels of wine consumption, 1-2 glases daily with dinner. In addition to providing healthy flavonoids this sort of moderate wine consumption can help reduce stress which may also lead to a longer life.

Here is an article I found on Cannonau wine for you connoisseurs out there.

I know I will be swinging into my local wine shop to find a bottle. Salud!

- Shannan

P.S. Don't forget to enter to win a $50 gift certificate to Bright October. All entries must be in by 12:00 tomorrow. Check out Bright October's great eco-friendly toys for all the kids on your holiday shopping list!!

Veggie of the Month - Brussels Sprouts

You may think that Brussels Sprouts (or baby cabbages as they are known in our house) are a strange little vegetable to spend any time on, but they happen to be one of my favorites. I just like them because I think they taste good. Maybe I should like them because of all the great nutrition value they provide.

It's no surprise that Brussel sprouts look like perfect miniature versions of cabbage since they are closely related, both belong to the Brassica family of vegetables. Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.

Brussels Sprouts are an excellent source of both vitamin K and C.

Health Benefits

Cancer Protection from Special Sulfur-Containing Phytonutrients
Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

Crucifers Cut Risk of Bladder Cancer
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as Brussel sprouts, broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.

Optimize Your Cells' Detoxification / Cleansing Ability
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in cruciferous vegetables, such as Brussels sprouts, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.

For Healthy Skin and Immune Function, Think Brussels Sprouts
Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons.

Fiber-rich Brussels Sprouts Support A Healthier Colon
Add Brussels sprouts to your diet, and you'll increase your fiber intake. A cup of Brussels sprouts contains more than 4 grams of fiber, and both soluble and insoluble fiber are present in roughly equal amounts.

A Birth Defect Fighter
Especially if you are pregnant, consider learning to love Brussels sprouts. A cup of Brussels sprouts supplies 93.6 mg of folic acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world.

Although I am fine with my Brussels Sprouts simply steamed. Here is a great sounding recipe you may want to try.

- Shannan

Source: WHFoods.com

Goat's Milk

So one of my 5-year-old daughters saw a segment on goat's milk on a kid's show she watches, not sure which one, and has been asking for it ever since. I wasn't sure if she would like it, I had never tasted it before, but I am always up for them trying new things so I bought a quart. Without hesitation she drank it down and announced that she would drink a cup of goat's milk everyday to stay healthy.

So what are the health benefits of goat's milk and how is it different from the cow's milk we are all used to?

Delicious with a slightly sweet and sometimes salty undertone, goat's milk is the milk of choice in most of the world. Although not popular in the United States, it can be found in markets and health foods stores throughout the year.

Unlike cow's milk there is no need to homogenize goat's milk. While the fat globules in cow's milk tend to separate to the surface, the globules in goat's milk are much smaller and will remain suspended in solution. When individuals have sensitivity to cow's milk, goat's milk can sometimes be used as an alternative.

Health Benefits

Goat's milk is a very good source of calcium and the amino acid tryptophan. It is also a good source of protein, phosphorus, riboflavin (vitamin B2) and potassium. Perhaps the greatest benefit of goat's milk, however, is that some people who cannot tolerate cow's milk are able to drink goat's milk without any problems. It is not clear from scientific research studies exactly why some people can better tolerate goat's milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow's milk in significant quantities yet largely absent in goat's milk.

Calcium-A Mineral for A Lot More than Strong Bones
Goat's milk is a very good source of calcium. Calcium is widely recognized for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. A cup of goat's milk supplies 32.6% of the daily value for calcium along with 27.0% of the DV for phosphorus. In comparison, a cup of cow's milk provides 29.7% of the DV for calcium and 23.2% of the DV for phosphorus.

Building bone is, however, far from all that calcium does for us. In recent studies, this important mineral has been shown to:

- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

Energy Producing Riboflavin
Goat's milk is a very good source of riboflavin, a B vitamin important for energy production. Riboflavin (vitamin B2) plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur. Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles.

A Good Source of Protein
Goat's milk is a good source of low-cost high-quality protein, providing 8.7 grams of protein (17.4% of the daily value for protein) in one cup versus cow's milk, which provides 8.1 grams or 16.3% of the DV for protein. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

Cardiovascular Protection from Potassium
Goat's milk is a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since a cup of goat's milk contains 498.7 mg of potassium and only 121.5 mg of sodium, goat's milk may help to prevent high blood pressure and protect against atherosclerosis.

Give it a try!

- Shannan

Sources: WHFoods

Tips for Eating Healthy on a Budget

Feeling the pinch of the current economic downturn on your grocery budget? There are a few, simply ways to trim your food budget, and just possibly trim your waistline in the meantime. Eating on a budget doesn't have to mean giving up on healthy whole foods.

1: When it comes to produce buy local. Choose produce that is in season and locally grown. Frozen produce is also a great alternative.

FROZEN PRODUCE

Did you know frozen fruits and veggies are just as nutritious, if not more nutritious, than the fresh fruits and vegetables in the produce section?

Frozen fruits and veggies are processed at peak ripeness, blanched (which causes minimal loss of soluble vitamins B (thiamin) and C, then flash-frozen, all within hours of being picked.

"Fresh" produce found in grocery stores, on the other hand, is picked before it is completely ripe, so isn't given a chance to fully develop all of its nutrients, then shipped to its destination. In that time, it's exposed to oxygen, heat, and light, which results in the loss of important vitamins, specifically vitamins B (Thiamin) and C.

You can use frozen produce in soups, stews, stir-fries, side dishes, and more. Try saute spinach with garlic, cauliflower mashed potatoes, or a vegetarian pasta dish.Frozen fruit: Add this to muffins and/or pancake mix; use in smoothies; blend and heat for a topping for pancakes, waffles, yogurt, or oatmeal; top warm berries with a dollop of frozen yogurt or whipped cream.

Serving size: 1 cup

Price per serving: 33 cents (broccoli), 90 cents (strawberries)

Nutrition per serving:

Overall fruits and veggies: good source of vitamins A and C and fiber, and low in calories, and fat-free

Broccoli (1 cup): 24 cals, 0 fat, 2 g fiber, 2 g pro, 10 percent DV Vit A, 2 percent DV Calcium, 60 percent DV Vit C, 2 percent DV lron

Strawberries (314 cup): 50 cals, 0 fat, 2 g fiber, 60 percent DV Vit C, 4 percent DV lron

2. Focus on the grains and not protein. Rice, pasta, and grains are a good way to round out a meal. Try to choose whole grain foods whenever possible.

BROWN RICE

Brown rice is a whole grain, high in manganese (useful for energy production, and an antioxidant) and selenium (an antioxidant, helps prevent colon cancer), as well as important B vitamins (Thiamin and Niacin, which are lost when refined).

The benefits of choosing whole grains over refined grains are numerous. To name a few: weight loss, increased satiety, stabilizing blood sugar, cancer prevention, prevention of heart disease.

Rice is a very versatile; it can be used in soups and stews, stir-fries, beans and rice, rice salad, rice pilaf, rice and bean cakes, rice pudding, and even healthy fried rice.

Serving size: 1/4 cup, uncooked

Price per serving: around 10 cents

Nutrition per serving: 150 cals, 1 g fat, 1 g fiber, 3 g pro, 4 percent

Daily Value Iron, 10 percent

Daily Value Thiamin, 10 percent

Daily Value Niacin

3. Invest time, not money. Forgo the convenience foods and focus on preparing dishes yourself and involve your family. While it might seem daunting to give up prepared foods, the premium you pay for someone to prepare foods for you will be invested instead in spending time with your family and cooking healthy alternatives.

Here are some great low cost recipes.

- Shannan

Sources: Blue Zone, the early show

Hydrogen: Nature's Moisturizer

So let's move on this month and look at another very important mineral that our bodies need. This time it's Hydrogen. You are probably more familiar with hydrogen in water. You know, two parts hydrogen and one part water. H2O. Water is actually 11% hydrogen. Water is a huge component in most natural foods we eat and therefore, so is hydrogen.

What Does Hydrogen Do?

• Soothes nerves


• Moisturizes tissues


• Helps transport nutrients (in water)


• Promotes elimination


• Prevents inflammation


• Promotes osmosis


• Helps regulate temperature


• Irrigates organs and cells

Signs of Hydrogen Deficiency

• Dehydration


• Emaciation, leanness


• Crampy tendons


• Appetite for salty food


• Irritability


• Dry skin, throat


• Wrinkled skin


• Lack of perspiration


• Gout


• Arthritis, rheumatism


• Excess body heat

Where to Find Hydrogen in Natural Foods: Apricots, Asparagus, Blackberries, Blueberries, Broccoli, Brussels sprouts, Buttermilk, Cabbage, Carrots, Celery, Chard, Cherries, Eggplant, Fish, Guavas, Horseradish, Juniper tea, Kefir, Kohlrabi, Mango's, Milk, Muskmelon, Okra, Papaya, Parsley, Peaches, Pineapple, Prunes, Pumpkin, Radishes, Rutabaga, Sauerkraut, Sorrel, Spinach, Squash, Strawberries, Tomatoes, Turnips, Watercress, Watermelon, and Whey.

Recipes that Contain High Hydrogen Foods

• Blackberry, Grapefruit and Pear Juice



• Orange/Blueberry/Banana/Spinach Smoothie



• Fun Fall Pumpkin Muffins



• Real Cornbread



• Apple, Carrot, and Celery Juice



• Tomato, Cucumber, Parsley, and Carrot Juice



• Hearty Lentil Soup



• Peach, Grapefruit, and Apple Juice



• Tropical Green Smoothie



• Classic Baked Acorn Squash



• Strawberry, Apple and Pear Juice



• Strawberry, Banana, and Greens Smoothie

I find it interesting that it's not so much the expensive creams and lotions that we put on the outside of our body that make a difference in the moisture of our skin as it is the wholesome natural foods we eat.

Karla

Veggie of the Month - Edemame

Not long ago I tried edemame as and appetizer in a restaurant. I thought I would give it a try with the family and to my surprise, my girls really liked it.

Many people are familiar with the soybean, but few have experienced the sweet, nutty taste of the “green soybean” known as edamame. This tasty bean is growing in popularity as a healthy and nutritious snack, particularly among the college crowd – and for good reason. When compared to other snacks, edamame leads the pack in terms of nutritional value. What are the health benefits of edamame?

What is Edamame?
Edamame refers to soybeans that are harvested and collected when the plant is still young and green. To prepare this tasty vegetable, they’re usually boiled in salt water while still in the pods and served as a snack or side dish. They can also be removed from the pods and added to soups and salads. When eaten as a snack, the pods are usually placed in the mouth and the beans gently squeezed onto the tongue. The pod is then discarded. You can find them served in some vegetarian restaurants on college campuses and in some Japanese restaurants. Unlike mature soybeans that are firm, these young, green soybeans are soft in texture and have more pleasing taste.

Health Benefits of Edamame: Protein, Fat, and Calories
Edamame is an excellent source of low-calorie protein which makes it a popular snack among vegetarian athletes. A half-cup of these young beans has eleven grams of protein and is one of the few vegetarian protein sources that have all nine of the essential amino acids the body can’t make. The fat in edamame is the heart-healthy kind, polyunsaturated and monounsaturated fats that help to lower cholesterol levels and reduce the risk of heart disease. Plus, they’re a caloric bargain at only125 calories

Health Benefits of Edamame: Fiber
Each half-cup of edamame has four grams of heart-healthy fiber to help lower cholesterol levels and keep you satiated so you won’t reach for a candy bar later on. If you’re like most Americans, you can use the additional fiber boost.

Health Benefits of Edamame: It’s Heart Healthy
The isoflavones found in edamame and other soy products can help to lower the risk of heart disease according to some studies and may also lower blood cholesterol levels. When edamame is used as a protein source in place of meat, the cardiovascular benefits are further enhanced. The issue of whether isoflavones lower the risk of breast cancer is still under debate, so soy products should be eaten in limited quantity in anyone with a history of breast cancer. Edamame is also a good source of folate and vitamin K which are important for heart health.

Health Benefits of Edamame: Bone Health
The isoflavones in edamame help to maintain bone density by exerting estrogen-like effects on bone tissue. It’s also a good source of calcium which is important for strong teeth and bones.

Where Can You Find Edamame?
Edamame used to be sold almost exclusively through natural food markets and Oriental grocery stores, but can now be found in the frozen section of many mainstream grocery stores. Why not give them a try?

- Shannan

Source: HealthMad

Pomegranates

You would have thought that I set a chocolate cake in front of my kids tonight when I pulled out a pomegranate, cut it in half and let them go at it. They picked out and ate the seeds until I insisted they got to bed.

Easier than picking the seeds out of a pomogranate, drinking it's juice is not only tasty, but extremely nutritious. Pomegranates are full of vitamins(C, K, B), minerals and important antioxidants. The level of antioxidant is even higher than those of other fruits popularly known to have high levels of antioxidant, including blueberries, cranberries and oranges. This is attributed to the very high polyphenol content in the fruit.

Several recent studies have shown significant potential health benefits from drinking pomegranate juice. Here are eleven:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

Since pomegranates are a seasonal fruit for us, I think that makes it even more special. My girls are starting to associate it with Fall along with pumpkins and Halloween. Try making it a special Fall treat for your family too!
- Shannan

Fun Fall Pumpkin Muffins

I enjoyed Shannan's Monday post on Fall Cancer Fighting Foods where she outlined the great benefits to eating more squash vegetables this fall. While I would encourage eating more whole roasted fall vegetables, I thought this pumpkin muffin recipe would be fun to share today. It calls for whole pumpkin and it's such a tasty treat. Did you also know that Traditional Chinese Medicine teaches that root vegetables and squash have great warming properties. We are encouraged to eat more root vegetables and squash this time of year to prepare our bodies for the coming winter. Not only do they have great cancer fighting qualities, but they may just prepare your body to fight off that bothersome cold and flu season!

Pumpkin Muffins

2 1/4 cups all purpose flour*
2 teaspoons pumpkin pie spice
1 1/2 teaspoons baking soda
1 teaspoon ground ginger
1/4 teaspoon salt
1 cup succanat or other natural raw sugar
1 cup canned pumpkin or fresh pumpkin**
1/3 cup buttermilk, yogurt or kefir
1/3 cup butter, olive oil, or coconut oil
1/4 cup molasses***
1 teaspoon vanilla extract
2 large eggs (farm fresh of course)

Preheat oven to 400 degrees

Combine flours, pumpkin pie spice, baking soda, ginger, and salt in a medium bowl, stirring well with a whisk. Make a well in the center of the mixture and combine the sugar, pumpkin, buttermilk, oil or butter, molasses, vanilla extract, and eggs stirring well with a whisk. Add sugar mixture to flour mixture, stir just until moist.

Spoon batter into 18 muffin cups. Sprinkle tops of muffins with granulated sugar. Bake at 400 degrees for 15 minutes or until a wooden pick inserted in center comes out clean. Remove muffins from pan immediately; cool on a wire rack.

*I found a place here in Michigan that will grind your flour when you buy it and they have a really nice whole-wheat all purpose flour that goes well in this recipe.

**I'm not a big fan of canned foods so when time allows, I make my own pumpkin by taking a small baking pumpkin or butternut squash and baking it for about an hour in the oven until soft. I then scoop out the inside and use a cup for this recipe and then freeze the rest for later baking.

***Black strap molasses is an excellent source of manganese and copper, and also contains iron, magnesium, calcium, potassium, and Vitamin B6. It's basically all of the nutrition taken out of refined sugar in the refining process. Other options to use are maple syrup, raw honey or agave nectar.

My son C. Everyone needs a handsome assistant when baking in the kitchen!

Enjoy and have a great weekend!

Karla

Fall Cancer-Fighting Foods

Tomorrow is the first offical day of the Fall season. Around Michigan, that means cooler temperatures, the apple orchards are open and an abundance of pumpkins and various types of squash are available. It turns out that pumpkins and squash are not only fun to carve and decorate with, but they are full of cancer-fighting chemicals.

Studies have shown that a diet rich in beta-carotene, lutein and zeaxanthin can lower our risk of cancer. The best sources for these are carrots, spinach and sweet potatoes as they are supercharged with cancer-fighting carotenoids. Pumpkin, winter squash, collards and kale are also top-ranked according to the USDA.

Classic Baked Acorn Squash Recipe

Ingredients
1 Acorn squash
1 Tbsp Butter
2 Tbsp Brown Sugar
2 teaspoons Maple Syrup
Dash of Salt

Preheat oven to 400°F.

Using a strong chef's knife, and perhaps a rubber mallet to help, cut the acorn squash in half, lengthwise, from stem to end. Use a spoon to scoop out the seeds and stringy stuff in the center of each half. Score the insides of each half several times with a sharp knife. Place each half in a baking pan, cut side up. Add about a 1/4 inch of water to the bottom of the baking pan so that the skins don't burn and the squash doesn't get dried out.

Coat the inside of each half with 1/2 a Tbsp of butter. Add a dash of salt if you are using unsalted butter. Add a Tbsp of brown sugar to the cavity of each half. Dribble on a teaspoon of maple syrup to each half.

Bake in the oven for 1 hour to 1 hour 15 minutes, until the squash is very soft and the tops are browned. Do not undercook. When finished, remove from oven and let cool a little before serving. Spoon any buttery sugar sauce that has not already been absorbed by the squash over the exposed areas.

Serves 2 to 4, depending on how much squash you like to eat.

Pumpkin seeds are particularly high in disease-fighting plant chemicals called phytosterols, so be sure to roast after you carve.

How to prepare pumpkin seeds:

Rinse the seeds to separate them from the stringy pulp

Pat them dry

Toss them in olive oil and salt

Bake at 350 degrees F for 20 to 25 minutes or until slighly puffed and golden.

Enjoy your Fall foods!

- Shannan

Steam Distilled Water

There is much debate out there on which kind of drinking water is the safest and best. Some will tell you that any water is fine or something as simple as a Brita pitcher can filter your water and meet your needs. Still others would have you spending a thousand or more for a sophisticated home water filtration system in order to get pure drinking water. I've always been a little confused by the debate and wondered who is really right. It is an important debate after all. Water plays such an important part in our health as it makes up about 2/3rds of our body chemistry; carries nutrients to our cells; and flushes wastes from them.

I read an interesting bit of information in my latest text Biologic Ionization As Applied to Human Nutrition by Dr. Alexander Beddoe. He is an advocate of drinking steam distilled water. I am by no means trying to settle the "what kind of water to drink" debate, but thought I would pass along this information to you as an interesting point of view and something to consider.

Dr. Beddoe advocates for drinking distilled water as the best choice to change and maintain the proper body chemistry. This is true for several reasons.

1. The process of distillation makes the water higher in energy. As the water vaporizes into steam it leaves behind the inorganic mineral that was held in the water molecules in the liquid state. This means that the energy it took to hold the inorganic mineral is now freed up; and, this results in the water molecule having a lower surface tension and becoming polarized. It is also higher in energy because the heat of vaporization was added to accomplish the boiling and vaporization of raw water. This energy is not all lost when the steam is cooled.


2. Water like food has to be converted in the into the the frequency of the body in the liver. Because distilled water is already higher energy it can be converted much easier with less load on the liver.


3. Because of the higher energy and polarization, distilled water can move through the membranes of the human body much easier than other types of water. This means that is is able to help remove and control the toxic waste substances, including the waste salts of body metabolism.

Sorry, I know that was a little technical, but important to understand. If we need water to flush out our bodies it make sense to drink the water that is best suited to accomplish this with the least burden on our body. Remember though, it's important to drink enough water of any kind daily. If steam distilled water is an option for you, give it a try. I know there are home water distillation kits out there, but you can also purchase distilled water from the grocery store when needed.

Karla

Fluorine "The Anti-Resistant Element"

It's been awhile since I've broken down a particular mineral and talked about how it's used and where to find it in nature. I know these aren't the most sexy of posts, but I think it's important to really understand nutrition and how to detect a deficiency. It also makes sense when making food choices to know what you are eating and why.

Today let's break down a mineral that is probably never talked about or even thought about. Your body only contains about 3 to 4 ounces of this mineral, but without it, your bones would crumble. Without fluorine calcium and silica cannot be organized.

What Does Fluorine Do?

• Fluorine works with calcium to form strong bones, tough tooth enamel, healthy hair and nails, and reinforce blood vessels.




• Fluorine acts as a disinfectant, germicide, antiseptic, anti parasitic, and antipyretic (effective against fever).




• Protects the spleen




• Preserves youthfulness

Signs of Fluorine Deficiency

• Hair loss




• Kidney stones




• Dental cavities and weak bones




• Tumors in the liver, spleen, bones, or skin




• Deformed nails and ingrown toenails




• Congenital defects




• Partial or total blindness

Foods Rich in Fluorine

Avocados, black eyed peas, Brussels sprouts, cabbage, caraway seed, cauliflower, raw cheese, dates, egg yolk, endive, garlic, greens, juniper berries, lemon grass, licorice, mother's milk, New Zealand spinach, parsley, rye bran or meal, sea cabbage, sea lettuce, spinach, and tomatoes.

Side note: Many have heard of fluoridated water whether through a municipal water supply or purchasing "fluoride waters". This is typically an inorganic form of fluorine and not the safest way to get this mineral. Small doses may be "okay", but there are many warnings out about the danger of consuming too much fluoride. It's always better to get your fluorine through an organic/plant source such as fruits, vegetables, herbs, or even some dairy products.

Recipes that contain fluoride-rich foods.

• Corn, Tomato, and Avocado Salad


• Yummy Granola Bars


• Warm Spinach Salad with Egg and Potato


• Simple Salsa
  
  

Karla

Balancing Your pH

Most of you know that I am working through a course in naturopathy. My latest course is a doozy with a book titled Biologic Ionization. Doesn't that sound fun! It was actually a little more than I bargained for at first, but now that I am almost done it really has been enlightening.

The book describes Reams testing which is all about interpreting your saliva and urine pH to tell where on the acid/alkaline spectrum your body resides. (I'm totally simplifying this.) In a Ream's test which is based on the saliva and urine, the pH should be about 6.4. Why is this important? PH is a measure of resistance. In other words, the pH number tells us how fast or slow energy is moving in the body. Anything above 6.4 means the resistance is too high and energy is moving too slow; anything below 6.4 means that resistance is too low and the energy is moving too fast. When energy is moving too fast or too slow, chronic disease and degeneration of the body begins.

There is a lot of talk about alkalizing your body today. There are even alkaline waters available at most health food stores. This may seem confusing when you note that I said above that the optimal body pH in a Ream's test is 6.4. Again note that this is the pH of the urine and saliva. Blood's pH average is 7.4 which is alkalinic. (The pH scale is from 1 to 14. 7 is neutral. Anything below 7 is considered acidic and anything above is alkalinic.)

Why do we just assume that we need to alkalize more and not try to acidify our bodies? We probably shouldn't just assume, we probably should have some simple tests done, but most assume this because of the Standard American Diet. A large part of what our population eats is processed food, meat, dairy, and fast food. All of these foods are highly acidic. Therefore if you eat a large portion of these types of foods throughout the day, you can assume your pH is probably too acidic. Fruits, vegetables, and some grains move your pH in the alkalinic range and we should be concentrating on eating a large portion of these types of foods.

What are some other ways to shift our pH in the more alkalinic range?

• Drinking lemon water. Add about 1/2 to 1 ounce of fresh lemon juice to every 10 ounces of water and drink throughout the day.


• Eating plenty of fruits and vegetables throughout the day.


• Green Drinks such as freshly juiced lettuces or powders such as barley green, spirulina, greenzone, or manna.


• Fresh watermelon or even freshly juiced watermelon. Yum!

A Ream's test tells so much more than just the pH. It really gets to the bottom of your body chemistry by providing information on total carbohydrate, pH, conductivity, cell debris, nitrate nitrogen & ammonia nitrogen. From this information a very detailed nutritional healing program can be developed just for you. I would highly recommend having this test done and I look forward to finding someone to perform this test on me soon. I would also like to find a weekend soon where I can take the seminar that provides the training and certification to perform this testing myself.

There is so much great information and natural healing out there. When I read a book like Biological Ionization by Dr. Alexander F. Beddoe, I realize that I've barely scratched the surface in my journey to understanding health and wellness.

Karla

Health Benefits of Green Tea

After reading Karla's post on The Anti-Inflammatory Diet last week, I did a little research of my own. I came across Anti-Inflammatory Diet Tips by Dr. Weil which gives a very specific outline of what you should eat on an anti-inflammatory diet along with a food pyramid that beautifully illustrates how much of each food group you should consume on a daily or weekly basis.

One thing that jumped out at me was the fact that 2-4 cups of tea are recommended per day. Now the Dr. Weil diet recommends white, green or oolong tea. Personally I am a fan of green tea and from what I have read, that is the tea with the greatest health benefits.

Green tea is particularly rich in health-promoting flavonoids (which account for 30% of the dry weight of a leaf), including catechins and their derivatives. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which is thought to play a pivotal role in the green tea's anticancer and antioxidant effects. Catechins should be considered right alongside of the better-known antioxidants like vitamins E and C as potent free radical scavengers and health-supportive for this reason.

Health Benefits of Green Tea include:

• Protection from Cardiovascular Disease


• Protection against Coronary Artery Disease


• Inhibits Atherosclerosis


• Thins the Blood and Helps Prevent Blood Clots


• Minimizes Damage and Speeds Recovery after a Heart Attack


• Minimizes Damage to the Brain after a Stroke


• Lowers Blood Pressure and Helps Prevent Hypertension


• Protects Against Cancer


• Improves Insulin Sensitivity in Type 2 Diabetes


• Protects against Kidney Disease


• Builds Bone


• Green Tea Provides Bone Benefits Similar to Calcium or Exercise


• Prevents Osteoporosis and Periodontal diseases


• Protects the Liver from Alcohol and Other Harmful Chemicals


• Promotes Fat Loss


• Increases Exercise Endurance


• Protects against Cognitive Decline, Alzheimer's Disease and Parkinson's Disease

Click here to read more...

Given the significant benefit green tea can provide, even to those who are not especially health conscious, just imagine its health-protective potential as part of your healthy way of eating!

If you simply cannot start your day without a cup of coffee, try enjoying a cup of green tea at your mid-morning break, with lunch or as an afternoon pick-me-up. You'll quickly discover green tea's irresistible combination of invigorating and calming qualities, plus its delicious flavor, make it one of your favorite healthy habits.

How to Brew Green Tea

Green tea lovers may tell you that the best-tasting green tea is brewed for under one minute with hot water that hasn't reached the boiling point yet. It is also steeped for a short period of time. Boiling water and longer steeping times impart a bitter flavor to green tea.

Researchers, however, have found that using boiling water and longer steeping times increases the amount of polyphenols in the green tea. Polyphenols are the antioxidants in green tea that are responsible for the health benefits that green tea is believed to have.

The results of the studies done suggest that the following preparation guidelines can boost the polyphenol level in green tea:

Size of tea leaves - Small loose leaf green tea is the best choice, because it infuses quickly. Tightly curled or large leaf tea requires a longer infusion time.

Loose leaf vs. teabags - Loose leaves are preferable to teabags. In order to increase the extraction of polyphenols, teabags should be continuously dunked in the teapot rather than left to float on the water.

Temperature - Boiling water promotes the extraction of polyphenols.

Steeping Time - Tea should be steeped for two to five minutes. The polyphenol content of tea increases with steeping time, while a shorter steeping time results in a high caffeine content but low polyphenol content.

Drink up!
- Shannan

Sources: About.com, The World's Healthiest Foods

The Anti-Inflammatory Diet

While at my new physician's office last week, I picked up some interesting reading on how to avoid inflammation in the body by eating better. I found the pamphlet very interesting and it got me looking in a few of my other text books to see what else I could find out.

Inflammation is a natural reaction to injury or infection. The affected tissues redden, become warm and tender, and may be painful. In the case of an external injury or bruise/sprain etc., inflammation is a normal process that helps to heal the body. Internal inflammation, however, can be much more serious. Internal inflammation can be brought on by allergies, anemia, arthritis, asthma, autoimmune diseases, Crohn's disease, osteoarthritis, peptic ulcer disease or ulcerative colitis.

A number of medical conditions have been linked to too much inflammation in the internal tissues. These include:

• Heart disease


• Stroke


• Cancer


• Chronic Obstructive Lung Disease (emphysema and bronchitis)


• Asthma


• Chronic pain


• Type 2 Diabetes


• Inflammatory Bowel Disease (Crohn's or ulcerative colitis)


• Alzheimer's Disease


• Diseases where the immune system attacks the body, such as rheumatoid arthritis, lupus or scleroderma.

What Can We Do To Avoid Inflammation?

Emerging research is showing that things like stress levels, how much we exercise and what we eat will influence how much inflammation we have in our bodies and therefore our likelihood to suffer from chronic disease. It is possible to eat in ways that decrease inflammation, pain and other symptoms of disease. Many studies have shown that people who eat certain types of foods are less likely to have problems with inflammation. Here are some of the guidelines to follow.

• Avoid unhealthy fats: Trans-fats and fats that are high in omega-6 fatty acids cause inflammation. Better choices are fats like olive oil, butter, or coconut oil.


• Eat fruits and vegetables: I know, we've harped on this over and over; but a diet high in fruits and vegetables is good for decreasing inflammation. The more servings the better!


• Eat fiber rich foods: Diets high in fiber are shown to help decrease inflammation. A good goal is about 30 grams a day. Ideal sources are whole grains, fruits and vegetables.


• Eat more raw foods. A diet consisting of about 50 to 75% raw is recommended.

Eat More of These

• Foods high in omega-3 fats like cold water fish (salmon, sardines, herring, mackerel); ground flax seeds or flax oil; green leafy vegetables; and walnuts (see Shannan's banana bread recipe - Yum!).


• Food high in antioxidants like yellow, orange, and red vegetables; dark leafy greens; citrus fruits; black and green teas; and allium vegetables, like onion and garlic.


• Spices that contain anti-inflammatory compounds: ginger, rosemary, turmeric, oregano, cayenne, clove, and nutmeg.


• Herbs that have anti-inflammatory properties: boswellia, willow bark, and feverfew.

Avoid Eating

• Foods high in trans- and omega fats like red meats (4 ounces of lean meat okay in moderation); partially hydrogenated oils; corn, cottonseed, grape seed, peanut, safflower, soy and sunflower oils; foods with a long shelf life like chips, crackers, and etc; and pork and ham.


• Foods high in simple carbohydrates. Foods that cause a rapid rise and then drop in insulin levels seem to cause more inflammation. These include white bread or bagels; English muffins; instant rice; rice and corn cereals; pasta and potatoes; and fructose and high fructose corn syrup.


• Foods that cause allergies and these vary from person to person. Some common ones are dairy, wheat, eggs, artificial flavors and colors, and high fructose containing foods.

Very interesting stuff! I love finding out that I have some control over my future health by making good choices now!

Have a great weekend!

Karla

The Brewer Pregnancy Diet

When my friend Daedra found out that I was pregnant she offered to give me some pregnancy diet and nutrition advice. Daedra is a Bradley Method Childbirth Class Instructor. I thought this would make a great guest post for all of my readers. Daedra has been teaching the Bradley Method for about 4 years and has impacted many families during that time. She has also attended births and is trained as a doula. She has an adorable 4 year old son and is currently expecting another child in December. Please enjoy her post below and feel free to ask questions in the comments section.

The Brewer Pregnancy Diet

This pregnancy diet is traditionally taught in Bradley Method® Childbirth Classes and was created by Dr. Tom Brewer in the 1960’s. At the time many doctors were trying unsuccessfully to treat pre-eclampsia with medical techniques and Dr. Brewer created a plan to attack the problem at its cause: poor nutrition. During the course of Dr. Brewer’s 12 years of practice over 25,000 women experienced healthy pregnancies with his diet.

The Brewer diet focuses mainly on adequate protein intake during pregnancy. This post will show you all the food categories and the importance of each for the pregnant mom. These food groups are all very important if you would like to stay low-risk and healthy during pregnancy and therefore have a normal delivery.

Protein
Proteins are broken down into amino acids by your body and used to repair body tissues and organs. Your baby will be built from these amino acids. Contrary to popular belief, you can not build a baby from the extra stores of fat on your hips (although, wouldn’t that be nice!) Inadequate protein intake can lead to fatigue, swelling, and even a lack of appetite.

The average non-pregnant person needs approximately 56 grams of protein per day. Dr. Brewer recommends the pregnant woman aim for 80 – 100 grams of protein per day. This may seem like a lot of protein to eat in one day but if you consider that a 3 ounce piece of chicken (which is about the size of a credit card) has 20 grams of protein one can easily obtain 80 grams. Oh, and check out a good healthy peanut butter, the one I eat has 10 grams of protein in 2 tablespoons! Yum!

Milk
Milk and milk products provide calcium and other essential vitamins and minerals. They are important for bones, muscle growth, muscle contraction and nerve transmission. Eating a proper amount from this food group is essential for healthy blood, can ease insomnia, and helps regulate mom’s heartbeat. The Brewer Diet recommends 4 servings per day of milk products.

Eggs
Eggs provide protein, vitamins and minerals including vitamin A, the anti-infection vitamin. Added together milk and eggs provide a protein, vitamin, mineral and calorie foundation for the rest of the pregnancy diet. The Brewer Diet recommends 2 servings of eggs per day.

Greens
Fresh, dark green vegetables are rich in vitamins and minerals, particularly A and B complex which are necessary to help your body use the protein in other foods. Greens are also high in folic acid which is essential for good growth. Green play a role in the formation of red blood cells and therefore a deficiency could lead to anemia. The Brewer Diet recommends 2 servings per day.


Whole Grains
Whole grains are excellent sources of the carbohydrates you need to fuel your body. If you have too few carbohydrates in your diet your body burns the protein you eat for energy, thus robbing you and your baby of the building blocks for tissue growth and repair. Carbohydrates from whole grains are a good source of B vitamins which are necessary for growth and the normal functioning of nerve tissue. The Brewer Diet recommends 4 or more servings per day.

Citrus
Citrus and other foods high in vitamin C are important for the body’s manufacture of collagen, the substance that holds tissue together. Without adequate vitamin C your uterus may not perform well in labor, and you will not have a strong amniotic sack (bag of waters). We all know that vitamin C is crucial in the body’s defense system against infection but did you know it’s also improves your iron absorption? The Brewer Diet recommends 1-2 servings per day.

Fats and Oils
Healthy fats and oils such as real butter and olive oil are needed to help your body absorb the fat-soluble vitamins A, D, E & K. Fats and oils also contribute to a fine-textured skin (aka: stretchy pregnancy skin). This food group is a concentrated source of calories, during pregnancy the calorie need is greatly increased to 2500-3000 calories per day. The Brewer Diet recommends 3 servings per day.

Yellow and Orange Colored Fruits and Vegetables
These specific foods are high in vitamin A, which again is known to fight infection. During pregnancy, when the pressure of the growing uterus on bladder is constant, extra vitamin A helps protect mom against bladder and kidney infections. The Brewer Diet recommends 5 servings per week.

Salt
A good quality salt such as Celtic sea salt or Himalayan salt is an essential nutrient in pregnancy. Cutting back on salt can cause a decrease in the amount of blood circulating through your body and placenta (hypovolemia) thus reducing the supply of nutrients passing to your baby. Too little salt in the diet can lead to leg cramps, fatigue and even swelling. The Brewer Diet recommends salting your food to taste.

Water
Did you know that water accounts for 75% of your baby’s total body weight at birth? Water acts as a solvent and a catalyst for biological reactions. Lack of water leads to dehydration which can lead to a 20% reduction of energy output. Dehydration can also lead to headaches during pregnancy. The Brewer Diet recommends drinking to thirst or approximately 8 – 8 oz. glasses of pure water per day.

It may seem daunting to eat all this food in one day on a regular basis but with the correct tools women who attend a Bradley Method® class become accustomed to the diet and can easily maintain it even when class is complete.

For more information or to find a local Bradley Method® class please visit www.bradleybirth.com

Karla