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There are more plant-based foods on store shelves and on restaurant menus than ever before, but are all of them healthy?

"We've seen ground meat and sausage around for a long time, but now even at fast food restaurants, we're seeing more plant-based products," said Luke Abbott, the CEO of Vdriven Consulting.

From the Impossible Burger to the Beyond Burger and all the burger alternatives in between, you might be wondering where the beef is.

RELATED: Impossible Burger hits SoCal grocery stores

"If they want to have the flavor and texture of a hamburger while having it be plant-based, [then] that's now available to them, said Abbott.

Going meatless is the latest diet craze. Abbott says while having the menu option is encouraging, it doesn't necessarily mean it's healthy.

"A number of plant-based substitutes are going to be higher in sodium, higher in fat [and] definitely more processed in some cases," he said.

Abbott swears by a plant-based diet - meaning no animal products - and he's not alone. Data from the Plant Based Food Association shows it's now a $4.5 billion business.

RELATED: Netflix documentary inspiring plant-based eating

Theres soy-based meat to a ceviche made with coconut pieces and real cheese made out of cashews.

"There is no sacrifice, said Abbott.

Studies suggest going plant-based can reduce a persons risk for diabetics or even cancer, but just like any other market, not all products are created equal. Abbott gave News 8 a crash course on what to look for. When it comes to almond milk, sodium and protein are key.

"When we see four times the protein, it generally means four times the almonds," he said.

There are plenty of options if you are switching to a plant based d... iet! But remember, not all products are equal. Experts recommend eating unprocessed foods. Ingredients should be easy to read. And check labels for high sodium, sugar and additives. @CBS8 @News8

Nutrition labels should be shorter or easy to read.

Dietitians recommend staying away from processed foods and filling half your plate with vegetables, a quarter with whole grains and the last quarter with protein - whether that's from meat or plant-based products.

RELATED: Vegans rejoice! San Diego ranked 6th among vegan-friendly cities

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Is a plant-based diet healthier? Here's what to look for - CBS News 8

Photo by Kinga Cichewicz on Unsplash

One in four American adults experiences acute insomnia.

The study found that older women who ate the highest amount of refined carbohydrates were most likely to report having difficulty getting a good nights sleep.

Women who ate the highest amount of whole fruit, vegetables and fiber, on the other, were least likely to report problems with insomnia.

Because of the way foods interact with the human body, these findings are likely applicable to other people, the studys authors add.

Insomnia is often treated with cognitive behavioral therapy or medications, but these can be expensive or carry side effects, says James Gangwisch, the studys senior author and an assistant professor of clinical psychology at Columbia University, in a released statement.

By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects, he adds.

Insomnia is a widespread health problem in the United States. One in four American adults experiences acute insomnia (difficulty falling or staying asleep for at least three nights a week) each year, researchers have found. About a quarter of those individuals have recurring bouts of insomnia or go on to develop chronic insomnia (when the problem continues for more than three months).

As Ive noted herebefore,getting less than the recommended seven hours of sleep each night is harmful to our health. Insufficient sleep has been linked to obesity and a variety of negative health outcomes, including heart disease, diabetes and depression. Insufficient sleep also increases the risk of injuries from accidents and mental errors, both on and off the job.

Several previous studies have examined a possible link between a high-carb diet and insomnia. The results of those studies were inconsistent, however. Nor were the studies able to clearly determine if a high-carb diet led to insomnia, or whether insomnia caused individuals to crave and eat more sugary foods.

For the current study, Gangswich and his colleagues decided to look at the development of insomnia over time in people with different types of diets. To do this, they used data collected from more than 50,000 women who were recruited into a large research project known as the Womens Health Initiative during the 1990s, when the women were between the ages of 50 and 79.

The women filled out detailed questionnaires when they entered the study. The questions included ones about their diets and their sleep habits. Three years later, they filled out a second sleep assessment.

From the original questionnaire, the researchers determined each womans dietary glycemic index how likely the foods she ate would cause her blood sugar to rise quickly. Highly processed and/or sugar-sweetened foods (such as white bread, white rice, refined pasta, French fries, soft drinks and candies) have a high glycemic index, while minimally processed foods (such as whole-wheat bread and pasta, brown rice, legumes, vegetables and whole fruit) have a lower one.

The women were divided into five groups (quintiles) based on their dietary glycemic index. The researchers then compared those rankings to the womens sleep assessments. They wanted to see if there was any link between the womens dietary glycemic index and their risk of reporting insomnia three years later. (Almost 10,000 of the women reported insomnia at the second sleep assessment.)

After adjusting for a variety of other factors associated with insomnia (including age, weight, caffeine consumption, stressful life events, hypertension and an overactive thyroid), the researchers found that the higher the womens dietary glycemic index, the greater their risk of developing insomnia.

They also found that women who consumed high amounts of fiber, whole grains, vegetables and whole fruit were significantly less likely to report problems with insomnia three years later.

Why would diet make a difference?

When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep, explains Gangwisch.

And, yes, fruits contain sugar. But the fiber in them slows the rate of absorption to help prevent spikes in blood sugar, says Gangwisch. This suggests that the dietary culprit triggering the womens insomnia was the highly processed foods that contain larger amounts of refined sugars that arent found naturally in food.

This was an observational study, so it cant prove a direct cause-and-effect relationship between diet and insomnia. Also, the women in the study self-reported the foods they ate and their sleep habits. Those reports may or may not have been accurate.

Still, the studys findings are interesting. They also appear to be the most robust to date on this topic, for the study observed people over several years rather than at one single point in time to see if diet could be linked to the development of insomnia.

If high-[glycemic index] diets increase the risk of insomnia then dietary interventions that promote the consumption of whole unprocessed carbohydrates that are high in fiber and have low [glycemic index numbers] could serve as potential treatments of, and primary preventive measure for, insomnia, conclude Gangswich and his colleagues in their paper.

Potential is the key word there. Its not yet known if eating more fruits, veggies, whole grains and other healthful foods would actually help people sleep better.

Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia, says Gingwisch.

FMI: Youll find an abstract of the study on the American Journal of Clinical Nutritions website, but the full study is behind a paywall.

See the rest here:
Study links a carb-heavy diet to an increased risk of insomnia - MinnPost

There are two types of people in the world: those who do CrossFit, and those who hear about the commitment, dedication, and effort involved with this intense fitness mindset and say, Yeah...no thanks.

If you fall into the former camp, then youve probably already heard the vertical diet being talked about around your local box. But non-CrossFitters may still be in the dark about this inverted diet trendwhose nutrient profile is often described as an upside-down letter Tand wondering if it could help them lose weight.

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues."

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues, says Amy Shapiro, RD, founder of Real Nutrition. The foods allowed are easy to digest and dense, yet they are clean and minimally processed.

But before you jump on yet another diet bandwagon with a catchy name, theres some stuff you should know about it. Its not for everyone, first of alland it doesnt meet all your nutritional goals as is. Heres the whole scoop.

Okay, back to the upside-down T. The vertical diet gets its name because it emphasizes receiving the majority of your calories from a restricted number of nutrient-dense foods instead of eating more evenly, or horizontally, across several different food groups.

The bottom of the upside-down T is your foundationmeant to be filled with small quantities of foods providing necessary micronutrientswhile the vertical line represents the bulk of your calories for the day (mainly red meat and white rice, but Ill get to that later).

The diet was designed by a bodybuilder, Stan Efferding, and because of its focus on protein and carbs, its meant to help people build muscle mass and improve energy, stamina, and endurance. According to Efferding, reducing your food intake to a limited number of easily digestible foods allows you to enhance your metabolism and improve your gut health.

When youre following the vertical diet, youre supposed to build a solid foundation of micronutrients by eating things like milk, eggs, fish, vitamin C-rich fruits, and some vegetables, like potatoes, spinach, and carrots, says Shapiro. These foods are not, however, meant to contribute to your overall calorie intake. Instead, you eat them in small amounts for their vitamins, minerals, and antioxidants.

The bulk of your calories comes from red meat and white rice. Why? Well, red meat is a nutrient-dense protein source that's rich in iron, zinc, and vitamin B12 (more so than other proteins, like chicken. Meanwhile, white rice is easily digestible, so its a good carb source for athletes. The vertical diet also encourages you to keep increasing your carb intake, i.e. moving up the vertical line over time.

As for what's off the vertical diet menu: chicken, fish, brown rice, wheat-based and whole-grain foods, beans and legumes, and high-raffinose (a.k.a. gassy) foods, like broccoli and cauliflower. You can't have added or artificial sugars. There are no onions or garlic allowed, either. Basically, any food thats not super digestible should be avoided.

The only reason people who arent extreme athletes or powerlifters might consider doing a diet like this is if it promises weight loss, right? (Otherwise, just...why?)

But here's the thing: Though the vertical diet could result in weight loss for some (such as those who eat a lot of processed foods or sugars), its not really designed for that. Remember, the diet is supposed to help people gain muscle mass, so to lose weightas in, faton the diet, you have to do some strategic tweaking.

You could lose weight on this diet if you watch portions and eliminate excessive amounts of white rice and simple carbs, says Shapiro.

Because the program limits many plant-based foods needed for weight loss, she adds, you would also want to increase the amount of vegetables and reduce the quantity of fatty cuts of meat and cheese you consume. (Hello, keto's antithesis!)

Great Q! The vertical diet claims that it will improve your gut health, and that may be true: The diet is based around foods that are mostly low in FODMAPs (a.k.a. fermentable carbs), which can contribute to bloating, gas, diarrhea, and other GI conditions like irritable bowel syndrome (IBS) and Crohns disease when eaten in high quantities.

A 2016 review published in Clinical and Experimental Gastroenterology showed that mostly all of the studies done on low FODMAP diets are correlated with improvement of IBS symptoms, with up to 86 percent of patients reporting fewer GI symptoms.

So, by sheer virtue of being mostly low in FODMAPs, the vertical diet may ease some of your GI distress. And, certainly, if youre an athlete looking to put on muscle, the nutrient profile here can help you meet your goals without causing other problems.

Usually, when you're trying to put on muscle mass and eating large quantities, you can feel overly full, gassy, and bloated, explains Shapiro. Vertical-diet foods are streamlined to digest easily and with minimal side effects. But because they are calorically dense, they assist with weight gain"unless, once again, you customize the plan for your goals.

Though the foods you eat on the vertical diet are relatively clean, whole foods, theres historically been a lot of concerns about the effects of high red meat consumption on overall health. The American Heart Association warns that eating too much red meat can have negative effects on your cholesterol levels and heart health, but some newer studiesincluding one done at the Harvard School of Public Healthdebate whether red meat is really to blame for heart disease.

This woman lost weight by adding meat back into her diet. Hear her story:

Its also worth noting that the vertical diet is fairly deficient in fiber, since it emphasizes white rice and cuts out whole grains, legumes, and some vegetables. Shapiro says that fiber is crucial for maintaining cholesterol levels and heart health (not to mention regular bowel movements). She also notes that the diet is low in probiotics (because it cuts out most fermented foods) and high in animal protein, saturated fat, and simple carbs.

So although youre eating cleaner, youre not necessarily eating more nutritiouslyand you could suffer from a lack of fiber and probiotics if youre not compensating for those losses.

Shapiro says if youre a bodybuilder or extreme athlete looking to put on mass as your number-one goal, the vertical diet can be an effective way to get there. And even if youre a more moderate gym rat, she says, it can still work for youbut with some important modifications.

I would recommend including additional sprouted grains, nuts, seeds, vegetables, and fruits, and limiting the intake of saturated fat from red meat and full-fat dairy, Shapiro advises.

I would recommend including additional sprouted grains, nuts, seeds, vegetables, and fruits, and limiting the intake of saturated fat..."

Although the diet mostly eliminates added sugars and processed foods (always a good thing), casual dieters just looking to lose weight might struggle to follow the high-protein, high-carb requirements of the vertical diet without accidentally gaining weight. And they might find themselves deficient in many nutrients that contribute to a broader definition of health.

At the end of the day, it's your call, but only try an eating plan that suits younot your kinda-obnoxious, CrossFit-obsessed next-door neighbor.

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What Is The Vertical Diet? An RD Reviews The CrossFit Eating Plan - Women's Health

LOS ANGELES (PRWEB) December 17, 2019

90 Day Diet is a quite simple and functional mobile application that can be used by anyone. Even the persons who never kept a diet in their entire lives can use this user-friendly weight loss app. This app is based on the extremely popular 90 days challenge diet.

90 Day Diet proposes an easy and effective food regime that works on separate nutrition. This app comes equipped with multiple helpful and necessary functions that every weight loss app should have. Users who installed this application will immediately receive recommendations and necessary information for proper everyday health menus. The progress made by users during the diet is constantly traced by the 90 Day Diet app. For example, the app will constantly remind users about their daily diet or weight loss progress by sending them notifications in the morning.

The 90 Day Diet was created to help persons who want to lose weight in an easy manner and without any deprivation of any food products. The most important thing to do in this diet is to stick to correct food grouping nutrition. This means that users should correctly know what proteins, beans and legumes, carbohydrates and fruits are, and in what order they should consume them. Anyone who tries this diet should have no worries regarding a yo-yo effect after the end of the diet or the stress they can put on their bodies while keeping it.

Many persons consider that the 90 Day Diet is an extremely pleasant and efficient food regime. The main reason why they think so is the fact that this diet does not impose any limits regarding specific food products and it relies on eating products that are from the food group corresponding to the specific day of the regime. For example, theres a day for proteins, a day for beans and legume, one for carbohydrates and fruits. The day for carbohydrates is the day where most users will eat what they want the most. Its the day where users can enjoy their favorite desserts and eat cake or chocolate. There is also a non-obligatory water day where users can consume only water.

The 90 Day Diet is the weight loss solution that can be perfect for almost anyone. Besides helping users lose their extra weight, this diet has other major benefits for their bodies. It can also help to improve the blood pressure, the metabolism and provide more energy for the body without having the need to consume food supplements or medications. Additionally, this diet will make the user's hair and skin to glow and to be healthy and beautiful.

The 90 Day Diet app has a premium version that comes with many new extras that can simplify the diet regime of the users. The premium version will help users access more recipes that can diversify their new healthy diet. This version also features modified and improved statistics that will allow users to trace their waist size reduction in inches or centimeters. Another advantage is the lack of ads in the premium version. Now users can focus on their healthy regime without being distracted by annoying ads.

Change your lifestyle today and download the app from the AppStore.

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90 Day Diet Is the Ultimate App That Will Help You Lose Weight - PR Web

The Mediterranean diet has been touted as one of the healthiest meal plans to follow. The gist? Prioritize olive oil, fruits and veggies, nuts and legumes, whole grains, and a moderate amount of fresh fish and red wine. Unfortunately, that can be a tough ask for people who love red meatlike Americans and Australians. But new research from the University of South Australia shows that adding lean pork to the Mediterranean diet (the Med-Pork diet), can produce many of the same cognitive health benefits and might be easier for carnivores to follow.

By adding pork to the Mediterranean diet, were broadening the appeal of the diet, while also delivering improved cognitive function, Alexandra Wade, one of the authors of the study, said in a blog post.

In their study, the researchers set out to compare the Med-Pork diet with a traditional low-fat diet. Researchers chose the low-fat diet as the control group because its often advertised as a way to prevent chronic diseases, like cardiovascular disease. They also chose it to emulate another larger study on the Mediterranean diet, which used a low-fat diet as a control group.

In total, the researchers chose 35 participants between the ages of 45 and 80, who were at risk of cardiovascular disease, and tracked them for eight weeks. Those in the Med-Pork group ate a Mediterranean diet with 2 to 3 servings of fresh, lean pork added in each week. The Med-Pork group showed improved cognitive and emotional function (some of the same benefits as the normal Mediterranean diet) compared to those on the low-fat diet, according to a University of South Australia blog post about the study.

That has big implications, since cognitive- and age-related issues like dementia and Alzheimers are becoming more prevalent. In Australia, dementia is the leading cause of death among women and the second most common cause of death overall. Alzheimers is among the top causes of death in the U.S.

When you add the fact that pork production emits only a fraction of the greenhouse gases compared to beef, Wade says, the Med-Pork diet is really ticking all boxestaste, health and environment.

When many diets involve significant changes to your grocery shopping, cooking, and eating habits, the Med-Pork route looks pretty appealing. Lots of healthy foods are included, it delivers major cardiovascular and cognitive benefits, and you dont have to completely give up meat either. Carnivores, take note: Follow this diet, and your brain and body will thank you later.

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Can't Give Up Red Meat But Want to Eat Healthier? Try the Med-Pork Diet - Men's Journal

SIOUX FALLS, S.D. (KELO) Were nearing the end of the year and for some that may mean changes going into the new year.

If eating healthier is on your list of changes, dietitians have some advice.

Workout, eat healthier, get more done. Those are just some of the New Years resolutions many are familiar with.

We would like to continue to eat healthier, so weve started, we plan all of our meals out over the week and cook everything at once, which usually sets us up for success for the week, Jerron Jorgensen said.

Jorgensen and his wife have been meal prepping for one year and counting.

He says not only does it cut down on the bill, it helps them eat healthier. Without it, he says, quick, unhealthy options end up on the menu.

Usually stuff thats pre-made, pre-mixed, frozen, bottled, canned, any of that stuff. The least amount of effort is what we default to, Jorgensen said.

His goal is to continue improving his diet and keep meal prepping.

Registered dietitian Lizzie Kasparek says you dont have to wait for the new year to begin a healthier diet; instead, start easing into it now.

I always say, right now practice that good nutrition in between some of those family get togethers and things like that so then when the New Year comes around it is easier to kind of get into your normal routine, Kasparek said.

She says restrictions can lead to overeating, so enjoy your favorite meals or snacks in moderation while also trying to incorporate healthier options alongside each meal too.

Going cold turkey may work for some but experts say easing into a healthier lifestyle may work better in the long run.

If youre not ready to clean out your cupboards completely, she says try going at it one month at a time, one meal or drink at a time.

Hey, Im going to swap out my Coke for a sparkling water every single day this month. Thats a really positive thing that you could do that hopefully is going to be sustainable, Kasparek said.

And if you want your goal of a healthier diet to last, she says sustainability is key.

Jorgensen says he recommends meal prepping to others, stating that the plan has been very sustainable for his family.

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Sustaining a healthy diet in the new year - KELOLAND.com

Oprah will be going on tour for WW in 2020

WW International Inc., more commonly known as Weight Watchers, is banking on another well-known name to drive growth Oprah Winfrey.

WW WW, +0.26% announced Monday that it has extended its partnership with Oprah through 2025. Oprah has been a board member, shareholder and advisor since 2015. She has also served as a face of the brand.

Oprah is scheduled to join WW on a nine-city tour next year.

UBS analysts think Oprahs presence on the tour, along with other famous guests and a supporting marketing campaign, will benefit WWs subscription plans. Moreover, analysts expect ramped up promotion of the companys new plan.

Read: Weight Watchers is launching a new program on Nov. 11, but shares sink 15% after revenue miss

UBS is modeling for 8.3% subscriber growth in 2020. Analysts say there was a spike in Weight Watchers searches after the launch of its latest program, but that trend has turned flat since.

Still, we think the new program launch in combination with more intense marketing efforts around New Years will lead to increased interest, analysts wrote.

UBS rates WW stock neutral with a $38 price target, which is below current levels.

WW stock, which was up 0.4% in afternoon trading Tuesday, has fallen 13% over the past year as the S&P 500 index SPX, +0.10% has gained 25%.

As part of the extended partnership, WW will grant Winfrey, subject to shareholder approval,a fully vested option to buy about 3.3 million WW shares at an exercisable price of $38.84 a share. The option represents up to 4.3% of the shares outstanding, and would cost Winfrey $127.3 million if fully exercised.

If approved at next years annual shareholder meeting, the company expects to take a charge of $62 million.

Winfrey is currently WWs second largest shareholder with a stake of 5.4 million shares, or 8.1% of the shares outstanding, according to data provided by FactSet. That stake was part of the original collaboration agreement announced in October 2015, in which Winfrey spent $43.2 million to buy about 6.4 million shares at $6.79. The stock price has increased by nearly 6-fold since then.

WW also disclosed Monday that Winfrey has established a stock trading plan to sell 2.9 million shares she acquired as part of the 2015 collaboration agreement, for purposes of asset diversification, charitable giving and liquidity. Based on current prices, the value of the 2.9 million shares Winfrey plans to sell have increased by about $94.4 million since they were acquired.

But it hasnt all been rosy for Winfrey since she took a stake in WW.

The shares took a tumble in November after the company reported a third-quarter revenue miss. Nicholas Hotchkin, the companys chief financial officer, said growing studio membership was key.

The company has seen less expensive digital subscriptions grow, but the studio subscription, which provides access to the perks of a WW location, have stalled.

See: IHOPs fast-casual Flipd breakfast chain should satisfy investors, analysts say

Intense focus on the business has led to consistently improving trends since the start of the year, and we expect year-over-year studio recruitment to turn positive in Q4, he said on the earnings call, according to the FactSet transcript. Despite these actions, the studio business continues to be a drag on our revenue metrics given the price of a studio subscription is twice that of a digital subscription.

WW is also facing competition from dietary plans like keto and paleo, which have become part of many peoples health-and-wellness plans rather than just a way to lose weight. Large food companies like Conagra Brands Inc. CAG, +0.95% and General Mills Inc. GIS, -0.63% have launched a variety of products found at the local supermarket to satisfy these tastes.

And Chipotle Mexican Grill Inc. CMG, +0.79% has launched a line of Lifestyle Bowls, made with these sorts of diet regimens in mind.

Dont miss: Beyond Meat might not be the only plant-based burger McDonalds uses if it launches in the U.S.

But with word that Oprah was working her magic, KeyBanc Capital Markets analysts also posted a bullish note after third-quarter earnings.

The Oprah Winfrey 2020 Vision, Your Life in Focus, is more than 80% sold out nationwide, analysts wrote at the time. This demand was above managements expectations and we think the company should benefit from press coverage heading into Q4 and 2020.

KeyBanc rates WW shares sector weight.

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Weight Watchers still banks on Oprah amid competition from other diet plans and its own subscription programs - MarketWatch

Why have a picnic on the beach when you could have a picnic of the beach, instead?

Kusma Vati, an80-year-old from Varanasi, India, says she has included sand and gravel in her diet every day for the last six decades.

In fact, the elderly woman claims the secret to her good health lies in herrather unorthodox eating habits.

"I have been eating sand and gravel for around 63 years now," she said, according to Yahoo News UK. "I love eating them and I don'tthink they have any harmful effects."

Vati says shefirst began consuming sand with her daily meals when she was about 15 years old to remedy an upset stomach and has been hooked ever since with allegedly no downsides.

"I haven'tsuffered any problems in my stomach and mouth, and my teeth are absolutely fine," she claimed."If anything, its made them tougher. I can bite into the hardest stone without a problem."

"I have never seen a doctor because there has just been no need," she continued. "For as long as I can remember, I've felt perfectly fine."

Vati cleans her sand by storing it in a clay pot and allowing it ample time to dry in the sun. The rest of the sand-eating process is pretty self-explanatory.

Not everyone is supportive ofVati's diet, particularlyher grandkids, who have been urging her to quit cold turkey.

However, the elder has no plans to listen to them whatsoever.

"My grandchildren insist I get medical help to get rid of this addiction," she said. "But, I see no need for it."

See more here:
Woman claims she eats sand as a part of her everyday diet: 'I've felt perfectly fine' - AOL

When you find out that you're expecting a child, how much do you have to alter your diet and exercise routine and how does it benefit the pregnancy?

In part two of our three part series on pregnancy and baby life, we examine how to put together the proper exercise plan.

Dr. Susan Passarella, an M.D., OB-GYN and Hospitalistwith Hackensack Meridian Healthcare, says women who exercise while pregnant are healthier and have better deliveries.

She says activities like running, zumba, yoga and swimming are great to do while pregnant.

"The American College of OB-GYN recommends about 150-minutes of exercise per week for patients and you can split that up into 30-minute increments five times a week or you can break it up into even smaller ones," Dr. Passarella said. "A long time ago they used to look at a heart rate and didn't want a mom's heart rate to go over 120 and what we found is that doesn't really make a difference, it's really what your baseline heart rate is."

Dr. Passarella says it's important to build up endurance during a pregnancy to make things easier during labor and delivery.

"Anything that gets your heart rate up is going to help," Dr. Passarella said. "When you're pushing in labor your heart rate is going to go up so it's going to be similar to that and it'll give you more endurance."

You should stay away from contact sports like rugby, soccer, sky diving and water skiing while pregnant.

"The uterus is very protective of the baby but you don't want to take part in any big, high energy sports," Dr. Passarella said.

Having a good diet during a pregnancy is important for you and the baby.

Dr. Passarella says women need to add an additional 300 calories to their diet but weight gain is unique to the individual.

"It really depends what your pre-pregnancy weight is, that's what we look at," Dr. Passarella said. "If you're an average weight we expect someone to gain between 25-35 pounds. During the first trimester people are usually nauseous and sick and they tend not to gain a ton of weight but it tends to catch up to them in the last month where you can gain a half-a-pound to a pound a week."

However, it's not recommended to buy into the "I'm eating for two" diet.

"I know everyone always says when you're pregnant you can eat for two but that's not necessarily what we recommend because then you'll have patients gaining 50, 60, 70 pounds and those patients tend to have more complicated deliveries, they're at a higher risk for diabetes and hypertension and are more likely to have c-sections or have babies that are really small and may not grow as well," Dr. Passarella said.

Do you have to change what and how you eat while pregnant?

Dr. Passarella says you should always wash fruits and vegetables before consuming and meat should be cooked well done, fish is ok but only with low mercury, listeria which is found in certain foods, is definitely a concern.

"We worry about different bacteria's in pregnancies, you do have a mom and a baby and if that baby is exposed to a bacteria that can potentially get in utero that can cause really harmful affects to the baby," Dr. Passarella said.

It's not known how much alcohol causes fetal alcohol syndrome so doctors say don't drink any amount, smoking leads to smaller babies and pre-term labor, caffeine is fine but limit it to 300 milligrams a day.

On the flip side, you should drink 10-12 glasses of water a day to prevent dehydration and pre-term contractions.

One of the biggest misinterpretations associated with pregnancy is heartburn and what it means.

Dr. Joanne Chang, an OBGYN with Hackensack Meridian Healthcare says the belief that a lot of heartburn leads to your baby being born with a lot of hair is an old wives tale with no study's to back that up.

"There's no studies that have shown that what you eat affects how much hair your baby has," Dr. Chang said. "You hear anecdotally that women will say 'oh, I had so much heartburn and my baby had so much hair' but on the flip side you'll talk to women who will say 'I had a ton of heartburn and my baby had no hair'."

Dr. Chang says heartburn is a normal part of the pregnancy due to the hormonal changes as well as the baby pushing your stomach which pushes everything up and causes acid-reflux in the esophagus.

"Heartburn is very normal during pregnancy. It's one of the side effects of the hormone changes and from physical space. As the baby grows bigger it pushes up on everything and makes the acid reflux a little bit into your esophagus," Dr. Chang said.

In part three of our series tomorrow a Jersey Shore mom of five children, including her first son that was born over the summer, gives her point of view on what pregnancy is like and how to be a good parent.

Originally posted here:
How to diet and exercise while pregnant: The Do's and Dont's - wobm.com

KEY POINTS

An average person needs approximately eight hours of quality sleep time every night for their body to function perfectly. In the UK, however, distractions and many other factors cause many to fall short of the required amount of sleep. If you are among those who are unable to get the required amount of sleep, making a few lifestyle changes can greatly help.

Dietary Habits

Did you know that dietary habits could help or hinder your sleep-wake cycle? Some types of diets can prevent you from getting a good nights sleep and other types can help you get a good sleep.

According to popular belief, eating too much food can make you sleepy. That is partly true. Studies have shown that consuming high-carb meals can stop you from getting quality sleep. While high-carb diets may make you quickly feel drowsy, it may not be a restful sleep.

A high-fat diet, on the other hand, could help you get a deeper, peaceful sleep.Past studies have echoed the finding that a high-carb and low-fat diet considerably lowered sleep time when compared with a high-fat, low-carb diet. Both diets contain the same amount of calories. diet for a good night's sleep Photo: StockSnap - Pixabay

The Low-Carb, High-Fat Diet

The key component of this type of diet are nuts like walnuts and almonds. The National Sleep Foundation said that these nuts contain rich amounts of melatonin, a hormone proven to regulate the sleep-wake cycle.

According to the health body, consuming these nuts can increase melatonin levels in the blood, helping you sleep more deeply. Another type of food that can promote a good, quality sleep is cheese. The National Sleep Foundation said that some types of cheese, such as cottage cheese, are high in lean protein. They are also rich in tryptophan, an amino acid that helps increase serotonin levels.

Serotonin is a chemical in the brain that promotes wellbeing and happiness. Studies have shown that low levels of this chemical can hugely contribute to insomnia.Consuming foods rich in lean protein can help you achieve a good nights sleep.

Other high-fat, low-carb foods include fish like tuna, salmon, cod, and herring, butter, seeds like chia, flax, and sunflower, butter, and avocado. Foods like meat, which include turkey, chicken, beef, and pork, eggs, and oils like flaxseed, olive, and coconut, are also classified as high-fat, low-carb foods.

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Enjoy A Good Nights Rest When You Adhere To This Diet Regularly - International Business Times

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