The Whole Food Blog

Expectant mothers are aware that a pregnancy nutrition plan should include calcium supplements.  The March of Dimes reports, however, that a woman’s calcium supply is fairly consistent throughout her adult life.  This is not to say that calcium supplements are not important.  What’s true is that many women do not get the appropriate amount each day even before becoming pregnant.  Only when a proper pregnancy nutrition plan is investigated do they realize the problems with their typical diet.

Women between the ages of nineteen and fifty are encouraged to consume around 1,000 milligrams of calcium daily.  Most only get about 700 milligrams more often than not.  The recommended amount is even more important for pregnancy nutrition as the baby needs a portion of the 1,000 milligrams.  If the body can’t get proper nutrients from the food consumed, then calcium supplements will keep it from having to borrow calcium from other body parts, like the bones of the mother.

Relying solely on calcium supplements is not a great idea, but they can be an effective tool for pregnancy nutrition.  Along with supplements, pregnant women and those who are breastfeeding would be wise to obtain calcium from other natural sources.  Those unopposed to dairy products will find them to be a good source.  Other natural choices are dark green, leafy vegetables.  Many food and drink manufacturers are now supplementing their products with calcium, especially orange juice producers.

Choosing the Proper Calcium Supplements for Pregnancy Nutrition

It’s too bad that the amount of calcium contained in most daily vitamins is not enough to match recommended quantities.  Additionally, problems with calcium absorption in the body may arise.  When considering pregnancy nutrition, it is important to select calcium supplements that the body understands and assimilates properly.  The best picks are whole food calcium supplements.

High fiber foods can aid in digestion, promote healthy weight loss, and even lower risks for diseases like diabetes and cancer.  With such benefits, it’s hard to imagine why more people aren’t stocking their cupboards with high fiber foods.

While the fiber gets chewed up and becomes very small, it does not actually get absorbed into the body.  Instead, it passes from one end of the digestive system to the other, doing several very important jobs along the way.

1.    High fiber foods take a little longer to chew, which gives the body time to recognize when it is full.  This stalls cravings for more food.

2.    The slower absorption of high fiber foods in the stomach means that a person feels full for a longer period of time, contributing to natural weight loss.

3.    As the high fiber foods make their way to the stomach, they slow down the overall absorption of nutrients into the blood stream.  One thing that slows down is the absorption of sugar.  In addition to affecting mood and energy, this lessens strain on the pancreas, which can lead to diabetes.

4.    As fiber continues through the digestive tract, the little particles actually brush the insides of the intestines, removing built-up waste materials.  This helps to prevent irritations that can lead to polyps and cancer.

5.    At the end of the digestive process, fiber moves waste out of the body.

It is recommended that the average adult consume between 25 and 35 grams of fiber daily, yet most of us get about half that.  The best source of this substance is in naturally occurring high fiber foods, such as fruits and vegetables.

Fitness fanatics searching for the best nutrition for athletes should be cautious about including protein drinks in their diet.  Most Americans eat far too much protein, overtaxing organs such as kidneys and liver.  All those protein drinks and muscle blasters with whey protein cause more health problems than people realize.  The body cannot easily digest most protein drinks because they are usually made from “isolated” protein, which clogs the lymphatic system.

Experts agree that the best nutrition for athletes, including protein, should come from whole foods, like fruits, vegetables, whole grains, legumes and nuts.  This way the nutrients are attached to live enzymes and are in their whole food structure so that the body can absorb them most efficiently.
Protein drinks often contain excess sugar, “isolated” protein, “isolated” vitamins and minerals, and numerous artificial ingredients that do not contribute to proper nutrition for athletes.

These 5 facts are usually overlooked when consumers choose protein drinks:

1.    A bull grows from 60 lbs at birth to 600 lbs in 6-8 months and eats only plant based food, obtaining all the protein it needs without consuming meat or protein drinks.

2.    Gorillas are among the strongest creatures on the planet and they don’t eat meat.

3.    Protein is used for the body’s repair, not for energy.

4.    A human does not need to eat muscle to grow muscle

5.  The body has to work harder to break down large protein molecules from meat and dairy products.

The best way to obtain the highest quality nutrition for athletes is by consuming concentrated whole food protein drinks with “bioavailable” protein.  That means it is easy to digest and metabolize so the cells can do the real repair work that needs to be done.   This is how muscles are built.

When searching for ways to obtain dietary fiber each day, oatmeal is one of the best high fiber foods to eat.  Research has shown that oatmeal may diminish the risk of heart disease, have a positive effect on the immune system, reduce bad cholesterol levels, provide a lower Glycemic Index (GI) rating and contribute to natural weight loss.  Oatmeal is truly one of the healthiest high fiber foods anyone can eat.

Whole grain oats contain a soluble fiber that lessens the risk of cardiovascular disease by reducing bad cholesterol.  Soluble fiber is good because it helps the digestive system eliminate bile acids made from LDL “bad” cholesterol.  This process removes LDL bad cholesterol from the blood where it may be harmful to the heart.  Of all grains, oats have the highest proportion of soluble fiber, another reason that oatmeal leads the list of high fiber foods.

Oats are an excellent source of VITAMIN B 6, which helps to maintain the health of lymphoid organs (thymus, spleen, and lymph nodes).  These organs produce a group of immune cells active in healing, repair and anti-inflammation throughout the body.  Fighting inflammation alleviates arthritis and contributes to healthy aging, another great reason to eat high fiber foods, such as oatmeal.

One of the most popular benefits of eating oatmeal is that it contributes to natural weight loss.  Dietary fiber satisfies hunger by making you feel full, so that fewer calories are consumed throughout the day.  It also helps maintain blood sugar balance as oats are high fiber foods that result in a lower Glycemic Index (GI rating).

Many healthy people read food labels to check for calories, fat and carbs, but overlook the one number that poses the greatest threat, especially to natural weight loss.  That number is the sodium content.

What’s wrong with too much sodium?

A January study in the New England Journal of Medicine found that if the average person cut daily sodium consumption by approximately three grams, 44,000 to 92,000 deaths could be prevented each year and up to $24 billion could be saved in health care costs.  The most visible culprit, though, may be excess weight gain caused by foods in grocery stores and restaurants that are overloaded with sodium.

Don’t let sodium sabotage your natural weight loss plan.

When sodium can’t be eliminated by the kidneys it causes water retention and bloating.  Many Americans carry an extra 20-30 pounds in water weight simply because they are consuming too much sodium.  When people pay closer attention to sodium content and start drinking more healthy liquids, this water weight is usually flushed out quickly and dramatically.  That’s when natural weight loss efforts become visible and a desire to keep going is instilled.

How much sodium is too much?

The U.S. Food and Drug Administration recommends no more than 2,300 milligrams per day for the average adult.

So, now you’ll notice that big number and will want to look for foods that are lower in sodium.  Try natural whole food concentrates to satisfy cravings and hunger, without adding excess sodium to your natural weight loss plan.

When it comes to pregnancy nutrition, mothers-to-be should consider supplementing with whole food vitamins.  These types of vitamins are extracted from natural sources rather than chemically engineered, and the result is better pregnancy nutrition before conception, during fetal development and after childbirth.

By eating a balanced diet, expectant mothers are able to extract the necessary daily requirements of vitamins, minerals, fats, and energy sources needed to keep their bodies running the way they were intended to work.  The unfortunate truth is that many women don’t eat a properly balanced diet any more, which accentuates the need for specialized pregnancy nutrition.  Adding supplements such as whole food vitamins allows expectant mothers to regain some of those essential compounds that may be missing from the processed foods most people eat every day.

Whole food vitamins utilize sources found in nature, rather than synthesized compounds.  The advantage, whether as a part of pregnancy nutrition or not, is that they are more easily absorbed and utilized by the body.  The best places to find health-sustaining whole food nutrients is through a diet that includes plenty of fresh fruits and vegetables, but few people actually get enough of these foods in their day-to-day regimens.

Naturally occurring whole food vitamins come from fruits, vegetables, and food grade herbs.  Because the body recognize these compounds—as opposed to synthetic or isolated vitamins—it knows how to put them to use.  In the case of vitamins that have been isolated from their whole food sources or even created in the lab, as much as 90% of them pass directly through the body with no actual benefit.

Making whole food vitamins a part of an overall pregnancy nutrition regimen helps ensure that the nutrients are actually being absorbed and used for the health of both the baby and the mother.

Related Articles:

Perfect Pregnancy Nutrition Begins With All Natural Whole Foods

Healthy Pregnancy Nutrition Requires Nutrition Facts About Whole Foods

All Natural Foods and Natural Weight Loss – 5 Simple Tips for A Perfectly Balanced Diet

Complex carbohydrates are vital to human nutrition and whole foods offer the most efficient way to consume them.   In order to thrive, the human body needs carbohydrates, fat, protein, vitamins, minerals, and fiber.  All of these essential elements are abundant in natural foods such as fruits, vegetables, and whole grains.

When whole foods are the largest part of the diet, then there is less room for simple carbohydrates.  This makes weight management and natural weight loss easier as complex carbohydrates take longer to burn, thus providing more long term satisfaction.

A common misconception of low carb diet participants is that they should avoid all carbohydrates, but this is just not possible or healthy for people.  Complex carbohydrates from whole foods are essential for energy and proper brain function.

Simple carbohydrates do occur naturally in fruits and vegetables, but in much smaller amounts than in products like cookies, candy, ice cream and cakes.  Some high starch foods such as potatoes, corn, carrots and whole grains include even longer chains of complex carbohydrates.  That’s why these whole foods provide long lasting energy without the sugar crashes associated with simple carbohydrates.  High fructose corn syrup and table sugar are examples of products that contain too many simple carbohydrates.

Experts recommend that at least half of the calories consumed each day should be in the form of complex carbohydrates.  Fortunately, there are now advanced formulas that provide plenty of nutrition.  Search the net for concentrated whole foods and find nutritional products not sold in typical stores.

Instead of relying on whole foods for vitamins, some health conscious consumers are acting as chemists for their bodies with isolated vitamins and supplements. Unfortunately, this often creates other health challenges as chemicals replace whole foods.  When too much of one nutrient is consumed it alters the delicate vitamin and mineral balance necessary for the five main systems of the body to function at peak efficiency.

The body’s 5 systems:

1. Respiratory (Breath)
2. Circulatory (Blood)
3. Digestive (Nutrition)
4. Endocrine (Hormones)
5. Immune System (Defense)

Dr. Tei-Fu Chen, world renowned herbalist and founder of Sunrider, the largest herbal whole food company in the world, talks about the importance of maintaining balance throughout these 5 systems,  “The body’s five systems are like 5 horses pulling a chariot. If one horse runs too fast or too slow, the chariot cannot run smoothly.  The systems must be in balance.”

Dr. Chen encourages people to obtain vitamins and minerals from whole foods, saying that whole foods naturally contain the perfect structure for our bodies to assimilate nutrients appropriately.

Isolated vitamins are chemicals that the body does not recognize. Whole foods contain the nutrients necessary for balance.  Studies have shown that 90% of the vitamins in the world today are flushed right into the sewer system.  Workers at water treatment plants report that their collection pools are constantly filled with undigested vitamins.  Because there are no live enzymes associated with isolated vitamins they are not easily absorbed.  All that money on vitamins is being flushed right down the toilet.  Have you ever known anyone who improved their health by taking isolated vitamins? Trying to create good health by consuming isolated vitamins is a mistake many people make.  Instead, it is better to absorb nutrients from whole foods.

Unlike isolated vitamins, concentrated whole foods and drinks are designed to nourish, cleanse, and balance internal organs, so that the cells of the 5 systems regenerate at a higher level.  Then, new cells are created with more sophisticated nutrients and the body performs with greater  efficiency.

Alkaline foods are a vital part of the most powerful nutrition for athletes.  The consumption of too many acid forming foods can cause numerous health challenges.  When searching for the right nutrition for athletes, the balance of alkaline foods and acid forming foods should be considered in order to achieve peak performance.

Alkaline foods may sound like something from a science fiction movie, but when choosing the most powerful nutrition for athletes they are something to think about seriously.  The alkaline forming or acid forming properties of food is important when the body uses the nutrients for fuel.  As alkaline foods or acid foods pass through the digestive system, they leave behind either an alkaline or acid ash in the bloodstream.  Anything that goes into the bloodstream affects the alkaline/acid ratio, commonly referred to as pH balance.

Most of the nutrition for athletes that is sold in stores today loads the body up with far too many acid-forming ingredients.  In order to maintain proper pH, nutritionists suggest a balance of 80% alkaline foods and 20% acid foods. This alkaline/acid balance can be a huge factor in fitness and should be thoroughly considered when seeking proper nutrition for athletes.

The human body is so efficient that it will not allow blood pH to stray far from 7.4.  It will do whatever is necessary to alkalize the acid in the bloodstream, even if that means pulling calcium from bones.  The last thing needed in sound nutrition for athletes is something that causes a loss of calcium.  Instead, the exact opposite is required, and is obtainable with the consumption of more alkaline foods.

When there aren’t enough alkaline foods being consumed, the body becomes susceptible to numerous challenges, including, but not limited to:
·    Stiff joints
·    Brittle bones
·    Plaque buildup in arteries
·    Plaque buildup on teeth
·    Unhealthy gums
·    Bad breath
·    Lack of energy
·    Poor digestion
·    More, colds, allergies, and illnesses

Again, lack of energy, brittle bones and stiff joints are not something anyone wants when seeking proper nutrition for athletes.  When there is a lack of alkaline foods in the diet to help manage that delicate blood pH balance, then the body has to pull calcium from bones in order to neutralize excess acid in the bloodstream.  That could cause bone weakness, and that’s certainly not a goal of high quality nutrition for athletes.

Do you realize how important your health food choices are in the health care reform battle shaping up in Washington?  You probably understand that whatever the government does it will be insufficient to insure your health.  You know that it’s smarter to take responsibility for your own care by managing your life the healthiest way possible.

Here are 5 ways you can shop intelligently for health food products:

1.  Eat more alkaline foods-Experts recommend a balance of 80% alkaline foods to only 20% acid forming foods for optimal health.  Most people eat far too many acid-forming foods.  Do you know how your health food choices influence your pH balance and your overall fitness?  Take the free Alkaline Food Test to find out.

2.  Drink natural health drinks-Avoid sugar, artificial sweeteners, isolated vitamins and caffeine.  Instead, when shopping at health food stores, load up on drinks with antioxidants, live enzymes, and whole food ingredients.  There is a health drink that was named to a list of Top 100 Health Food Products in the World.  However, not that many people in America are familiar with it because it’s not sold with slick TV ads.  Look beyond the hype and convenience store candy-colored vitamin waters for real, natural healthy drinks.

3.  Maintain a diet closer to nature-All natural health food is considered to be minimally processed and does not contain artificial ingredients.  It is not “enriched” with man made, isolated vitamins and minerals.  All natural health food does not include ingredients such as refined sugars, refined flours, milled grains, hydrogenated oils, artificial sweeteners, artificial food colors, or artificial flavorings. Supporters of natural, health food diets point to numerous facts that show refined ingredients promote obesity, diabetes, cancer, and heart disease.

4.  Use environmentally friendly household and personal care products-You can’t easily get them in stores, but on the Internet you can find natural skin care products, soaps, shampoos, laundry detergents, multi-purpose cleaners and natural toothpaste without harmful chemicals.  Search online health food stores instead of shopping for the usual mass-produced items at grocery stores.

5.  Buy from responsible manufacturers-Stop giving your money to corporations that are making products filled with trans fats, hydrogenated oils, preservatives, artificial sweeteners, too much sugar, genetically altered ingredients or toxic chemicals.  Shop differently from companies that use natural ingredients and environmentally responsible manufacturing processes.

Again, you won’t easily find them locally, but you can find products made by responsible manufacturers at online health food stores and at some of the more sophisticated local health food stores.  Use care with what you put in your body, on your body and in your immediate environment, and you will have more control over your own health care.