Herbal Diet Supplement For Better Health

Let's face it. All of us want a healthy body, and most of us want to lose weight. Dieting has reached unprecedented levels and there are so many diet tricks and programs available in the market today, that it's becoming a lot harder to choose which diet approach to use.
More and more people are, however, opting for what are considered better, safer alternatives such as herbal diet supplements over synthetic chemical products guaranteeing weight loss. Generally speaking, people involved in weight loss programs are in more need of herbal diet supplementation.

The benefits of taking a herbal diet supplement

Herbal diet supplements can be a more natural method for losing weight. Taking in nature's nutrients is now seen as a safer way to diet with little or no side effects. Dietary supplements that are made from herbs and created according to the specific needs of an individual are considered usually harmless with practically little or no side effects.
Poor nutrition brought on by excessive or incorrect dieting can be dangerous to your health. Your dietician or health care provider may therefore prescribe supplements which replace nutritional values that are lost during dieting.
Diet supplements are necessary for those who want to lose a lot of weight. The common myth is that eating less or stopping eating altogether is the right way to lose those extra unwanted pounds. But this can be very unhealthy and may result in serious health problems.

What are the risks of not taking a herbal diet supplement?

Aside from the risk of malnutrition, a person under a strict dieting regime can be vulnerable to illness. The immune system can become weaker and both the brain and body may easily feel fatigued from nutritional loss and stress. If you're on a diet, taking a herbal diet supplement is one way to boost your immune system, avoid sickness, and burn fat safely and naturally.
Extra care should be taken, however, when it comes to taking dietary supplements. It is best to consult a doctor to get a thorough assessment of the body's health condition, as well as to discuss which type of supplementation is best for you. Talk to your doctor about the herbal diet supplement you will be taking and make sure that it is safe and approved by the U.S. Food and Drug Administration.

Misconceptions about dietary supplements

There are some misconceptions about dietary supplements you need to be aware of.
1. All people, regardless of age, can take supplements.
There are some supplements that are recommended for adults that are not safe for younger people and teenagers. There are non-herbal supplements, for example, which contain potentially dangerous substances such as anabolic steroids. If taken incorrectly, steroids can cause serious side effects such as heart problems, damage to the kidney and bone diseases. For teenagers, taking steroids can become addictive.
2. Supplements can instantly improve athletic ability.
Some athletes take supplements thinking that they are miracle drugs which can greatly enhance their performance. Some sports supplements are unregulated and can be harmful to your health.
3. Herbal diet supplements are 100% safe and natural and can be taken without consulting your health practitioner.
It is always wise to consult with your doctor or health practitioner before taking any medicine or dietary supplements. Your doctor or health practitioner should know if a particular supplement is safe, and what should be the correct dosage for your needs.
They should also be able to advise possible side effects and what to do when you get them. Possible side effects can include dizzy spells, rashes, stomach problems, pain, and extreme fatigue.

 List of some some popular weight loss diet supplements

• Saffron Extract Select™ is the highest quality saffron extract product available on the market. If you're serious about losing weight, then don't settle for cheap imitations. Saffron Extract Select™ is your best choice if you want to lose weight and it comes with a money back guarantee because we are confident that you will lose weight or your money back! READ MORE

• ABC News Calls Acai Berry A Superfood! The network reports that many world-class athletes have started using Acai berry products as part of their personal training regimen. They note that Acai berry is rich is Omega 3, 6 and 9 oils and is so nutritious it can be used as a full meal! "You'll be hearing a lot more about this rain forest fruit," ABC News reported!READ MORE

• Garcinia Cambogia Extract: The supplement is extracted from the rind of the Garcinia Cambogia fruit (a small pumpkin shaped fruit sometimes called a tamarind) and has been around for a long time which makes experts feel "comfortable about the safety." Doctors say their studies showed an increase in weight loss 2 to 3 times more than those not taking any Garcinia Cambogia Extract, which resulted in up to 10 pounds or more per month without change to diet or exercise. Garcinia Cambogia is a "Dual Action Fat Buster" that suppresses appetite and prevents fat from being made. Garcinia Cambogia can help melt inches off your waist, helping you to finally achieve the flat belly you've always wanted.READ MORE

• Goji Berry Extract : The Goji Berry is renowned for its antioxidant properties that provide a variety of benefits including increased energy and heightened immune function. The weight loss properties of this natural ingredient have recently seen the fruit becoming popular stateside as well, especially among celebrities and many stars in Hollywood with the Goji Berry being featured on many television programs and in magazines.READ MORE

• Hoodia Balance contains a massive 750MG of 100% pure certified South African Hoodia from the Kalahari Desert. With the media storm surrounding hoodia, the product is in extremely high demand. Hoodia Balance might just be the answer you’re looking for. Combined with a sensible food program, exercise routine, and drinking plenty of water, the ingredients in Hoodia Balance will help you to regain your slim body easier and faster. READ MORE

• Green Coffee Beans  are fresh coffee beans that have not been roasted. Standard coffee beans have been roasted at 475 degrees farenheit, and that is where their dark color comes from. The roasting process also causes Green Coffee Beans to lose 90% of their primary fat-burning and anti-oxidant component - Chlorogenic Acid. In their 100% pure form, Green Coffee Beans are rapidly becoming a significant breakthrough in the science of natural health and weight loss.READ MORE   

• African Mango is the latest craze in weight loss. It's being used by everyone from celebrities to fitness freaks to help drop the those extra pounds and get the trim, fit body they're after. The secret is the Dikka seed contained in these mangoes. Those seeds have been used for centuries in Africa for their wide-ranging medical benefits including boosting the immune system and increasing energy. Now you can get the purest extract of that seed in one easy-to-take supplement: African Mango Plus. READ MORE

• Hoodia Gordonii Plus is a cutting-edge, advanced appetite suppressant, metabolism booster, fat burner and energy enhancer all in one. This is a supplement if you are looking for more than just an appetite suppresent. READ MORE

• Hoodia Chaser is quickly absorbed into your body and starts working immediately to curb your appetite. Just a few drops of the Hoodia Chaser liquid extract will provide a more potent and effective dose of Hoodia. READ MORE

• QuickTrim® Extreme Burn ? is the most powerful, most advanced weight loss formula available. Formulated using research proven ingredients, Extreme Burn ? safely works to Burn Calories, Curb Cravings and Increase Energy levels!*Includes Bioperine®, a proven bioavailability enhancing compound and our Patented 8 hour Sustained Release Technology - PhasedControl ?. Phased Control ? is a patented nutrient delivery technology that allows for greater absorption, bioavailability and controlled release of nutrients, providing calorie burning for up to 8 hours. READ MORE

• Resveratrol Select product will help you lose weight, increase your energy levels and make you feel & look great.Your Resveratrol Select Program gives you a fast and effective weight management system.READ MORE

• Raspberry Ketones Max is the latest weight loss discovery to take television health programs and online health news sites by storm. Until now, you’d have to eat thousands of Raspberries just to get enough of the Ketone enzyme to help fight fat, but now scientists have isolated that element and extracted it into a supplement that lets you get 300mg of Raspberry Ketone in every serving of Raspberry Ketone Max. READ MORE

• There is more to Maqui berry that meets the eye. Most people do not know the additional benefits they can get by taking supplements made out of the extracts of this Chilean berry. Most people are of the illusion that Maqui berry healing properties are restricted just to burning down one’s fat. Such people should spend some time and analyze how and why did they get fat and what other ailments are associated with obesity. Only when they find out about those things, will they be able to appreciate the multi benefits derived from taking Maqui berry health supplements. READ MORE

• LIPO-6 by Nutrex is a powerful and extremely popular fat-burner that utilizes maximum strength liquid capsules for superior absorption and rapid results. This highly advanced method of delivering fast-acting fat-burning compounds makes LIPO-6 a great choice when it comes to weight-loss products. LIPO-6 Liquid Capsules will help you to achieve rapid fat-burning results so you can have the body you always wanted. READ MORE

The Detox Diet Controversy

Detox or Starvation?
The detox diet has come under harsh scrutiny over the past few months. There are ample claims that the only weight lost is the water weight form the initial fast and the natural weight loss occurs from cutting caloric intake. The detox diet is quite restrictive, to the point where some people are calling it a starvation diet. There have been countless articles written by "experts" that state that the detox diet endangers people, stating that it creates yo-yo dieting, an unhealthy relationship with food, and even can contribute to the development of an eating disorder.

We also know that the vast majority of the "experts" who write these articles are those in the health and weight loss industry, such as nutritionists, health program supervisors, weight loss counselors, and lay people with an extreme interest in health and fitness. While I am certainly not suggesting that anyone is fabricating evidence or creating thought processes that are not accurate, I am however, indicating that when a person is educated to see things in one specific manner, it can be very difficult for them to see the same principles in a varying manner. For example, if a dietician goes to college and is taught that green beans cause cancer, that dietician will graduate believing that green beans cause cancer. If the same dietician returns for occasional classes to keep her education current, and over the course of the next ten years, the dietician is once again taught that green beans cause cancer, then the dietician will continue to believe this and teach her clients this as well. Fifteen years later someone comes along and points out to the dietician that green beans don't cause cancer, how likely is the dietician to believe that green beans don't cause cancer?
This phenomenon is not solely related to dieticians and health related fields. This phenomenon actual relates to every field. As a writer I was taught that you never speak in double negatives. It's a basic principle I apply every day. If someone tried to convince me that the rules had suddenly changed, right or wrong, it has already been ingrained in me that double negatives are inappropriate and you shouldn't use them. Thus, if I criticize this new theory without completely re-educating myself on the basic rules of English and grammar, then I am relying solely on my previous knowledge to dispute this issue.
So let's break away from conventional dieticians and explore the detox diet with a completely blank slate. I am not a dietician. I am just a writer is interested to know whether the detox diet is a healthy form of purification, or if it is a hidden form of starvation that does nothing but allow some water weight loss and makes you believe you are healthier. I have assembled three people who have done the detox diet and three who have not. Granted, this is not a huge percentage to pull from, but I am not using them as test subjects, only to ask them to verify or deny detox diet statements that are made from both testimonials from detox dieters and criticism from dieticians.

Fasting and Purity

For centuries people have fasted for purity. If we look back through even ancient texts, we will find that the fasting was not for spiritual purity alone, but for physical purity as well. Fasting for purity often left the spiritual seeker feeling initially drained and then once again reenergized within a thirty six hour period. The purity that they felt within their spirits was also a purity that they felt through their body. This argument can be easily criticized that they felt their body's purity because of their spiritual lifting. All three detox dieters, who were not in search of spiritual enlightenment, all agreed that they felt weak from the initial starvation, but began to feel "clearer," before the end of the second day. None of them agreed that they were experiencing starvation. They all felt their fasting led to at least some form of physical purity.

In medical science, there are times when doctors recommend fasting. Not including pre surgical procedures, most fasting requirements are for some form of "readying" or purity. Prior to starting diets that treat illnesses, such as the ketogenic diet, there is a period of fasting required beforehand.

Critics of the detox diet claim that the headaches and general all over yucky feeling people experience in the first week of a detox diet is from a lack of food. However, champions of the detox diet say that the headaches and the generally "yucky" feeling they get when fasting coincides with a noticeable change in their excretions. My three detox dieters all agreed that when their urine and bowel movements became noticeably more "aromatic" they found themselves with headaches and a feeling of overall fatigue. They did not contribute this feeling to fasting.

I did an online search and found eleven dieticians that negated the detox diet. Each one of them claimed that the headaches were from the fasting, however, each of them offered their own version of the detox diet. Interesting. The dieticians' versions included what could almost be considered fasting. Their idea of not fasting was eating some fruit and yogurt. Most detox diets do not include a total fasting period.
The critics of the detox diet are not impressed with the detox diet weight loss. They claim that the detox diet weight loss comes from the loss of water weight during the fasting period and will be regained quickly when normal eating is resumed. The detox diet weight loss comes from various sources. If you are doing a complete detoxification, including the colon, all three of my detox dieters claim that you can see where some of the weight loss comes from as you are flushing it down the toilet. Two of my detox dieters had to call plumbers from the excessive waste they produced. Their detox diet weight loss has remained, and two of them started the detox diet more than six months prior to this writing. Detox diet weight loss remained in all three of my dieters because they make better choices. They resumed normal eating habits, but they did not return to ingesting large amounts of junk foods. They claim that the detox diet showed them how important maintaining a low toxic level was to their overall health.

Just Another Diet Trend?

The critics of the detox diet claim that this diet trend, like all those that came before it, is no more effective than anything else that has been put out there. Whenever a new diet trend comes along, people rush to participate, and then claim that it doesn't work. Not all diets will work for everyone. I tried the Atkins diet for awhile with little or no results, but a man I knew lost nearly thirty pounds on it. However Atkins doesn't work very well for people who are not significantly overweight, according to some critics and apparently my body. So, does that mean that the detox diet is more than just another diet trend, or will it fall to the wayside after a bit like every other diet trend. Of my detox dieters, 2 out of three say it's not a diet trend. It is a method of cleansing the body, which other diet trends simply don't do. The 3rd dieter says it is a diet trend, but a highly effective diet trend, and if a diet trend is effective then who cares if it's a trend? Interesting point.
Diet trend and fads usually don't carry much weight behind their claims. They are simply a theory produced to suggest that the latest Diet trend is the most effective weight loss plan and everyone needs to jump on board before their obesity claims them forever. The detox diet has a different aim, so I really poked around when trying to determine if this was simply just a diet trend or more of a health revolution.
There is overwhelming evidence that Americans and Canadians are in the poorest health overall, considering the health care we have available. The healthcare we have at our fingertips should make us one of the healthiest nations in the world, but we rank very low on the list. Most doctors and scientists contribute this to the foods we put into our body and the chemicals we come in contact with when eating, working, and playing. For the health choices that we have available to us, we have one of the highest rates of cancer, heart disease, diabetes, and childhood cancer rates in the world. Of course, we also rank ridiculously high on the list for overweight and obese citizens.

The detox diet is concerned with addressing the overall health of Americans, not just their waistline. The diet trends that have come along have been concerned with treating the waistline issues, but not the overall health. So, is the detox diet just another diet trend? By technical definition, a diet trend meaning any new method of eating introduced into society that creates a sudden onslaught of followers, well then yes. However, it can't be considered a diet trend by any other definition. It was simply not developed for the same reasons or the same fashion that diet trends hit the market.
Thin people can benefit from the detox diet. Overweight people can benefit from the detox diet. Everyone in between can benefit from the detox diet. The detox diet isn't targeted for weight loss. Thus it is really about a healthier lifestyle. Detox dieting is geared toward permanent health. After a significant purge of the body's chemical and toxic build up, the detox diet is geared to long lasting non-toxic lifestyles rather than diet trends, which tend to be geared toward lifestyles that manage weight.

Decide for Yourself

Discover for yourself the difference in a good quality detox diet and just another diet trend. The best consumer is an informed consumer. Check out detox manual and decide for yourself about the power of a good detox diet. After the research I did for this article, I am definitely stopping at detox manual and taking my own detox diet trip.

Low-Carb Diet - Should I or Shouldn't I?

It's no wonder that confusion reigns when it comes to the worth and reliability of low-carb diets after all the conflicting studies and confusing interpretation of the information. It seems like debates are popping up everywhere!
No matter if it's Atkins, South Beach or some other low-carb plan, there are approximately 30 million Americans are on a low-carb diet.
Supporters contend that the large amount of carbohydrates in our diet has led to increased problems with obesity, diabetes, and other health situations. On the other hand, some attribute obesity and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including vitamin C, fiber, folic acid, and many minerals.
It is already known that any diet, whether high or low in carbohydrates, can produce meaningful weight loss during the early stages of the diet. Keep in mind, the key to a diet being successful is in being able to lose the weight on a permanent basis.
Let's see if we can expose some of the mystery about low-carb diets. Following, is a listing of some related points taken from recent studies and scientific literature.
Point 1 - Some Differences Between Low-Carb Diets
There are many famous diets created to lower carbohydrate consumption. Lowering total carbohydrates in the diet means that protein and fat will take up a proportionately greater amount of the total caloric intake.
Low carbohydrate diet like the Atkins Diet restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life Without Bread are less confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels excessively.
Point 2 - What We Know about Low-Carb Diets
+Close to all of the studies to date have been small with a diversity of research objectives.
Carbohydrate, caloric intake, diet duration and participant characteristics are wide-ranged greatly. Most of the studies to date have two things in common, none of the research studies had people in the study with a average age over 53 and none of the controlled studies lasted more than 90 days.
+The results on older adults and long-term results are scarce. Many diet studies fail to keep track of the amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between studies.
+If you lose weight on a low-carb diet it is a function of the calorie intake and length of the diet, and not with reduced amount of carbohydrates.
+There is very little evidence on the long-range safety of low-carb diets. Even though the medical community has concerns, no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure levels among the people in the study on the diets. Because of the short period of the studies the adverse effects may not show up. Losing weight typically leads to improvement in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and other types of diets are similar.
+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the potential consequences. When first starting a low-carb diet some fatigue and constipation may be met and these symptoms usually disappear quickly.
+Some report that you can have more calories when on a low-carb diet. Remember a calorie is a calorie no matter what you intake. When the study is not closely supervised variations will result by people cheating in the study on many factors of the study.
There are three important factors I would like to re-emphasize:
1.- The over-all success rate for low-carb and other types of diets are similar.
2.- Small amount of information exists on the long-term efficacy and safety of low-carb diets despite their huge popularity,
3.- Dieters usually experience boredom with a strict version of the low-carb diet and are not able to stay on diets of low carb food.
After observing the subject, a more severe and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful metabolic state. The results may cause more problems than it solved.
By picking a reliable diet you will benefit over a lifetime of proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates, protein and other nutrients in moderation may be the best way to go and a little more exercise won't hurt either.

70 Things Every Pregnant and Non-Pregnant Woman Should Know|Exercise and Pregnancy

The following are 70 things every pregnant and non-pregnant woman should know about exercise and pregnancy in general:
1. Myths surrounding exercise and pregnancy:
Exercise during pregnancy was thought to cause miscarriage, hormonal imbalance, over-stressing of the joints, redirecting blood flow away from the fetus, to the muscle, overheating the fetus, uterine bleeding, displacement or rupture of the placenta, entangled umbilical cord, breech position, increase risk of c-section, high blood pressure, abnormal genes in the baby, growth retardation, meconium-stained amniotic fluid, premature labor, prolonged labor, fetal distress, still birth, low birth weight, low apgar scores, difficulties for the baby after birth, and difficult maternal recovery after birth.
2. How the myths came and went:
Many of the myths, about the effects of prenatal exercise, were perpetuated by both the fitness and medical community out of fear and ignorance. Such myths have been dis-proven by modern medical research.
3. How exercise affects the woman's fetus:
Currently, all medical studies point to positive effects on the fetus as a result of exercising throughout the pregnancy. There are less complications during pregnancy when exercising. The woman's fetus becomes tougher, leaner, and more able to adapt and handle stress.
4. Roles of pregnancy hormones:
The following are the six hormones that are produced during pregnancy and their roles: Relaxin, is a hormone that relaxes and softens the cartilage and ligaments that support the joints to prepare the body for an easy pregnancy; Androgen, is a hormone produced in men, and helps to give the pregnant woman more strength, energy, and sex drive; Progesterone is a hormone that supports the growth of the fetus, uterus, breast, and even speeds up the metabolism. Progesterone also is responsible for fat accumulation to cushion the uterus and storage during the first and second trimester; Estrogen is a hormone that works with progesterone to maintain the pregnancy. In pregnancy, estrogen makes the uterus more elastic, softens the joints, retains fluid, and increases the size of the breast; hCG, human chorionic gonadotropin, is a hormone produced by the placenta to stimulate the ovaries to produce estrogen and progesterone; Insulin, a hormone that permits glucose to enter the muscle cells, can cause hypo or hyperglycemia in a pregnant woman if blood sugar levels are not maintained with a proper diet.
5. Diastasis Recti:
Diastasis recti (abdominal separation) occurs when the abdominal muscles are stretched out, as they are in pregnancy. Diastasis is the space in the mid abdominal region. Such separation generally occurs in the second or third trimester and is painless.
6. Dizziness and faintness in pregnant women:
When a pregnant woman feels dizzy or faint, it is usually due to poor circulation. This poor circulation may be caused by blood pooled into the legs from lying in the supine position or standing for an extended period of time.
7. Dizziness alleviation:
Use the legs to help pump blood around by moving around or walking. Remember to eat often and do not go more than four hours without having something to eat.
8. Primary reasons not to exercise during pregnancy:
The ACOG recommends that women who are pregnant, should not exercise if certain conditions or risk factors are present. Such factors include cardiac, vascular, pulmonary, and/or thyroid diseases. Other contradictions include diabetes, seizure disorder, obesity, hypertension, anemia, and problems with the back, joints, and/or muscles.
9. Pregnancy induced hypertension:
A woman who suffers from pregnancy induced hypertension is in a high-risk pregnancy and should not take part in a regular exercise program. Some light exercises and slow-moderate walks may be performed.
10. Best method for a pregnant woman to measure exercise intensity:
Due to the fact that the resting heart rate of a pregnant woman can rise up to twenty beats per minute over normal levels, measuring exercise intensity with heart rates will simply not work. The rate of perceived exertion should be used to measure exercise intensity because it involves listening to one's body and is easy to use.
11. Ten workout guidelines for beginners:

1. Start slowly and gradually increase exercise intensity.
2. Consult with a doctor, and get written permission before beginning any exercise program.
3. After each workout, cool down and stretch slowly and carefully.
4. Listen to your body and change the program as you see fit.
5. Move your legs and walk around between exercises.
6. Do not exercise in hot or humid weather.
7. Practice proper posture, alignment, and muscle control.
8. Avoid interval training.
9. Get a complete physical before you start any exercise program.
10. Do not exercise at altitudes of 8,000 ft or higher.

12. Benefits of strength training during pregnancy:
Strength training will improve muscle tone and strength. The added strength can aid in carrying the added weight of pregnancy, improve stability, balance, energy, sense of well-being and self-esteem. The threshold for pain will also be improved.
13. Popular sports and activities pregnant women should avoid:
Gymnastics, roller skating, snowboarding, softball, soccer, and volleyball.
14. Three basic exercises to include in an exercise program:
Kegels, Abdominal Pulses, and Pelvic Tilts.
15. How to do Kegels, Abdominal Pulses, and Pelvic Tilts:
Kegels- Visualize the pelvic floor muscles, starting at the anus. Squeeze the muscles around the anus tightly. After a few times, focus on the sphincters around the opening of the vagina. Squeeze them tightly and then relax. Then squeeze and pull the perineum in and up, holding as long as possible before relaxing. Remember to exhale as you squeeze and pull up, and inhale as you release.
Abdominal Pulse- Begin by sitting on the buttocks with the legs crossed up against your wall or bed. Inhale and let your lungs expand with air. Relax the abdominal muscles. Exhale and contract the abdominal muscles tightly by pulling them in. Repeat for ten to fifty repetitions for two sets.
Pelvic Tilts- This exercise can be performed supine, standing, seated, side lying, on all fours, or on a ball. Begin by sitting on the ball and walking forward, rolling with it until the shoulders and head are resting on top of the ball. Pull the abdominal muscles in and contract your glutes as you tilt your pelvis forward to round the lower back and exhale. Perform ten repetitions for two sets.
16. Three exercises to help pregnant women stretch the lower back:
Pelvic Tilt, Cat Stretch, Opposite Arm and Leg Raise.
17. Physical and psychological effect of confined bed rest:
After just twenty-one days of total bed rest, the body deconditions by twenty-five percent. Psychological effects include depression, anxiety, low self-esteem, and a negative mentality.
18. Not confined to bed rest, but still considered high risk:
Chronic hypertension, thyroid, cardiac, vascular, or lung disease, fetus in the breech position, anemic, and a mother carrying twins.
19. How posture, stretching, relaxation, breathing, and yoga are beneficial:
Practicing good posture will decrease the strain on the musculoskeletal system. Yoga and stretching lengthen the muscles, improve posture, and aid in relaxation. Breathing techniques help to expand lung capacity, helping to offset the pressure of the growing uterus on the lungs.
20. Advice for women experiencing neck and shoulder pain:
Strengthen the upper back and neck; Stretch the chest; Stretch the neck forward, to the sides, and in half-circles from one shoulder to the other; Use a firm mattress; Wear a bra at night; Get neck and shoulder massages; Use hip mobility exercises; For severe pain, walk with crutches until pregnancy is over.
21. Five yoga positions a pregnant woman may want to avoid:
Avoid shoulder stands, down dog, back bends, plow pose, and seated forward bends.
22. Diaphragmatic breathing:
Sit comfortably in a chair while holding the belly button with both hands. Breath in and concentrate on slow inhalation, letting the chest and abdominal cavity fill with air. Expel the air out slowly, and feel the abdomen deflate.
23. Possible result of women having very low body fat before and/or during pregnancy:
If a woman has very low body fat before and/or during pregnancy, her estrogen production may decrease, which could cause infertility or even miscarriage. If fat is extremely limited, the mother will use protein sources for energy and that can inhibit the proper development of the baby.
24. Weight gain distribution of 24-28 pounds in a pregnant woman:
Forty percent of the weight gain is accounted for by the fetus, and the other sixty percent is from maternal change. Most of the weight that is gained is extra water. Much of the necessary maternal fat gain is deposited internally and externally in the pelvic and abdominal region during the first trimester. The baby will accumulate its own fat and fat cells during the last ten weeks of pregnancy.
25. Morning sickness:
Morning sickness is a physical reaction to the hormonal influx and other changes your body is experiencing. This may increase estrogen levels and, in turn, increase sensitivity to certain smells which may cause nausea. A high intake of complex carbohydrates and protein can help decrease nausea. Eating smaller meals more often will also help and vitamin B6 has been shown to alleviate morning sickness.
26. Why a pregnant woman should avoid hair coloring and chemicals:
It is important that pregnant women do not use hair coloring and other chemicals because they can be toxic to the unborn baby. Do not inhale or let chemicals touch the skin.
27. Suggested servings of water when pregnant:
A pregnant woman should drink at least 10 cups of water throughout the day because dehydration can increase body temperature, slow blood and nutrient flow to the baby, and cause premature labor.
28. Most important vitamin to stock up on before conceiving:
Folic acid is the most important vitamin to stock up on before conceiving. The body needs to have enough folate in storage before implantation of the fertilized egg in order to prevent spinal and brain deformations called neural tube effects.
29. Reconsidering consumption of milk as part of an everyday diet:
Milk, non-fat or full fat, it may exacerbate and/or contribute to a variety of problems, such as heart disease, cancer, arthritis, migraines/headaches, allergies, colds, asthma, ear infections, thyroid and metabolic problems, behavioral problems, skin problems, fluid retention, bloating, abdominal cramps, and osteoporosis.
30. Five benefits of exercising during pregnancy:
Exercise, during pregnancy, increases blood volume, heart chamber volumes, maximal cardiac output, blood vessel growth, the ability to dissipate heat, and the delivery of oxygen and nutrients to the tissues.
31. Bone density, muscle tone and ligament integrity during pregnancy:
During pregnancy bone density is maintained and ligaments relax while changes in muscle function are unclear.
32. Several early pregnancy issues:
Several early pregnancy issues include miscarriage and congenital defects. Miscarriages are basically spontaneous abortions of the fetus and are common. Congenital defects are due to abnormal development of the placenta.
33. Steps to avoid miscarriage:
Stay hydrated, eat multiple meals throughout the day, and exercise regularly.
34. How exercise affects fertility:
Exercise has not been shown to decrease fertility in women, but actually slightly increases fertility.
35. Physiological effects of beginning an exercise program during pregnancy:
Starting a regular fitness program during pregnancy increases birth weight unless the volume of exercise is very high. Starting exercise in the second month reduces birth weight and newborn fat mass, but only if exercise intensity and frequency are very high.
36. Regular exercise and premature birth:
Continuing a regular, vigorous exercise throughout pregnancy does not increase the incidence of either membrane rupture or premature birth.
37. Active pregnant women vs sedentary:
Women who exercise tend to be leaner both during and after the pregnancy and recover faster than sedentary women.
38. Can women continue exercise throughout pregnancy:
Yes, women can continue to exercise throughout their pregnancy and in fact should, but if exercise is suddenly stopped mid or later in pregnancy the baby could become "fatter" than normal babies. This should not happen if regular exercise is continued for the entire pregnancy.
39. Psychological benefits of exercise for pregnant women:
Pregnant women who exercise regularly tend to maintain a positive attitude about themselves, their pregnancy, and their soon to be labor and delivery.
40. Positive points to implement:
Remember that you will come out of your pregnancy leaner than most sedentary women if you continue to regularly exercise throughout the pregnancy. Not only that, but your baby will be stronger, leaner, and more able to adapt to its surroundings if regular exercise is continued throughout pregnancy.
41. Four big contra-indications to exercise:
The big four contra-indications to exercise are injury, disease, pain, and bleeding.
42. Spontaneous patterns of exercise performance after birth:
There were many active women who resumed exercising within the two weeks following the birth of their child. Many of these active women, within the first year after birth, returned to their formal pre-pregnancy fat levels and even exceeded pre-pregnancy exercise performance levels. It is okay to exercise after pregnancy if it does not hurt or make the women heavily bleed.
43. Key points for exercise during the first six weeks after birth:
The woman should exercise 3 or more times a week; all exercises should feel good and enhance her sense of well-being; adequate rest is essential.
44. Key rules for exercise after pregnancy:
Be sure that the amount of exercise is enough, but not too much; be sure that the exercises feel good; pay attention to the little things; do not chart your performance progress; do not ignore fatigue or pain.
45. Three "absolute contra-indications" to exercise after pregnancy:
Bright red bleeding that last for several hours. If it hurts anywhere then stop, and breast infection or abscess.
46. Instructions and safety concerns for both the mother and baby:
Focus on monitoring performance, well-being, and the growth and development of the baby. One concern is milk production and can be used as an index for monitoring the growth and development of the baby.
47. How exercise has been proven to be a stress reliever:
Just taking walks on most days of the week can elevate your mood and prepare your body for the changes that occur in pregnancy. Other aerobic activities also relieve stress.
48. Stability:
Stability is the capacity of the body to maintain or return to a state of equilibrium. Exercising before, during, and after pregnancy helps to improve stability.
49. "Move from the core"
The phrase "move from the core" refers to when the deep muscles of the spine and the abdominal muscles that support the spine react quickly to the changes in movement which respond first in keeping the spine aligned.
50. Why the kegel exercise is important for the expecting mother:
Kegel exercises help to strengthen the pelvic muscles, which in return help to prevent urine leakage during and after pregnancy, as well as restoring muscle tone after delivery. If a pregnant woman should avoid strengthening the pelvic floor muscles, she may experience bowel and bladder incontinence problems later in life. It is for the above reasons that kegel exercises are the most important exercises a pregnant woman can ever do.
51. Why blood pooling is dangerous and what can be done:
Blood pooling is dangerous, because it shifts blood flow away from the internal organs and puts additional stress on the heart, causing less oxygen to travel to the brain and the fetus. This could cause pregnant women to feel faint or even pass out. To avoid blood pooling, it is important that the legs are in motion when not exercising to increasing blood flow back up to the heart. An effective cool-down helps to reestablish circulation and prevent blood pooling.
52. Four common changes during early pregnancy:
1. The pregnancy hormones tend to slow the digestive system.
2. The pressure from the enlarged uterus relaxes the pelvic floor muscles.
3. Emotions are affected by the new pregnancy hormones.
4. The growing uterus puts pressure on the diaphragm.
53. How a pregnant woman can reduce the incidence of nausea:
The incidence of nausea can be reduced by doing the following: Eating small, frequent meals throughout the day which will help prevent over-distending of the stomach while providing the much-needed nutrients; take prenatal vitamins with evening meal so, if they upset your stomach, it is while you sleep; keep crackers by the bedside to snack on in the morning; eat calcium-rich foods; suck on ice cubes; sniff or suck on lemons; wear a sea-band; place three fingers on your right hand on the inner aspect of your left wrist with the ring finger of the right hand directly over the wrist and hold firmly.
54. Reducing constipation during pregnancy:
Constipation and eventually hemorrhoids are caused by the increase in progesterone which slows the digestive tract. Drinking eight to ten glasses of water a day along with eating high fiber foods should help relieve constipation. Exercising also helps to relieve constipation.
55. Steps to take to reduce leg cramps during pregnancy:
The primary cause of leg cramps in pregnant women is slowed circulation, calcium deficiency, and consuming too many carbohydrate drinks. For leg cramps at night, place a pillow between the knees to help improve circulation. For calcium deficiency caused cramps, be sure to consume adequate amounts of calcium in your diet or take a calcium supplement. Vitamin C may also help to prevent leg cramps. If you feel cramping, flex the foot of the affected leg so the toes point toward the head. If cramping persist or is hot to touch then seek medical advice.
56. Three tips to help reduce water retention during pregnancy:
1. Avoid ingesting large amounts of sodium.
2. Perform ankle circles throughout the day.
3. Whenever possible prop feet up on a chair or stool.
57. Pregnancy gingivitis and how it can be avoided:
Pregnancy gingivitis is when the gums swell and bleed which may lead to infection and discomfort. To prevent gingivitis brush your teeth at least twice a day with a soft nylon brush. It is ideal to brush after every meal and before bed. See your dentist at least twice during the pregnancy for checkup and cleaning.
58. Importance of diaphragmatic breathing for the expecting mother:
Diaphragmatic breathing stimulates the parasympathetic nervous system, which calms the body. The more relaxed the women is during labor and delivery, the less discomfort she will experience.
59. Nostril breathing and its benefit:
Nostril breathing is the process of breathing through one nostril for up to five cycles at a time to help aerate the sinuses and bring balance into both sides of the nose.
60. Optimal range of weight gain during pregnancy:
The general guidelines recommend that a pregnant woman gains 25 to 35 pounds during pregnancy. The preferred scenario is that you gain about 4 to 6 pounds the first trimester, 11 to 15 pounds the second trimester, and 11 to 15 pounds the third trimester.
61. Average amount of Calories a healthy pregnant woman should consume:
The average amount of calories a pregnant woman should consume is around 1800 Calories. Active women who exercise an hour or more a day should consume 2400 Calories. Calorie intake should be increased by an additional 350-450 calories per day during the second and third trimester.
62. Five tips for avoiding excessive weight gain during pregnancy:
1. Eat an adequate breakfast. Skipping meals will attribute to eating in excess amounts later in the day and could possibly make you feel light head mid morning.
2. Drink at least eight glasses of water each day because dehydration can be interpreted as hunger causing the ingestion of unnecessary Calories.
3. Choose foods that are high in fiber, low in fat, and low in sugar because fatty foods can make you feel tired, and sugary foods can spike insulin.
4. Plan meals to balance your diet ahead of time with the essential nutrients you need.
5. Avoid eating with people who want you to overeat. Such individuals can cause you to eat an additional 750 extra calories for social reasons alone.
63. Some foods to avoid during pregnancy:
Do not eat raw seafood that is not frozen and sealed tightly with an "A" rating, soft cheeses, and free range eggs.
64. Benefits of weight-bearing exercise for the expecting mother:
Improved stamina; more energy; enhanced ability to handle heat stress; improved musculoskeletal function; increased metabolic capacity; increased insulin sensitivity; decreased maternal discomforts; easier labor and delivery; positive attitude and outlook of the pregnancy.
65. How exercise improves the mothers ability to handle heat stress:
Exercising regularly helps to increase blood flow to the skin which in turn helps dissipate heat. Exercise also decreases the core temperature threshold for perspiring.
66. How exercise can improve labor and delivery:
Women who continue a regular weight-bearing exercise program throughout their pregnancy have shown a marked decrease in the need for pain relief during labor, in the incidence of maternal exhaustion, and in the need for artificially rupturing the membranes to progress the labor. Women who follow a weight-bearing exercise routine throughout their entire pregnancies also have a lower incidence of induced labors, episiotomies, abnormal fetal heart rates, and the need for operative interventions.
67. Symptoms of over-training:
Some symptoms of over-training include fatigue, pain, loss of motivation, increased susceptibility of injury, and common infections. Over-training can negatively affect the baby by limiting its oxygen supply and nutrients.
68. Avoid pressure on the Inferior Vena Cava during the second trimester:
It is important to avoid pressure of the Inferior Vena Cava because it interferes with blood flow getting to the heart and lungs and results in less blood going to the aorta to the baby. When exercising on your back, putting pressure on the Vena Cava, you not only restrict blood flow to your muscles but also to your baby.
69. Healthy food plan for new mothers and benefit of exercise during first month after birth:
The daily diet of a new mother who is trying to lose her pregnancy fat should consume the following postpartum each day: 6 servings of whole grains; 2 servings of low-fat dairy; 2 servings of lean protein; 1 serving of nuts, legumes; at least 4 servings of vegetables; 2 servings of fruit; 2 servings of plant oils. The following should be consumed when lactating: 9 servings of whole; 3 servings of low-fat dairy; 2 servings of lean protein; 2 serving of nuts, legumes; at least 4 servings of vegetables; 3 servings of fruit; 2 servings of plant oils.
Exercise during the first month after delivery helps the mother recover postpartum, return to pre-pregnancy proportions, and increase energy.
70. Examples for developing a lifetime of fitness for the whole family:

• Plan family fitness time at least twice a week.
• Choose activities that allow everyone to participate in.
• Follow good exercise principles, including warming up, cooling down, and stretching.
• Include other family members.
• Emphasize the importance of having fun.
• Use physical activity as a reward, not food.
• Dance with your family.
• Provide space in your yard for sports.
• Always use the stairs going down and up, if you and your family can tolerate it.
• Keep fresh fruits and vegetables washed, cut up, and ready to eat for quick snacks.
• Take a family fitness vacation such as skiing, canoeing, camping, or hiking.
• Select fitness oriented gifts for birthdays and holidays.

Disclaimer: Always consult with your doctor before starting any exercise program