Proper nutrition is always important, but eating right is absolutely vital for women who are pregnant, breastfeeding or even just trying to get pregnant.

Eating right prior to a planned pregnancy is essential, since most women will not know their pregnancy status until many weeks after conception.  Proper levels of certain vitamins like folic acid can prevent many common birth defects, so the best pregnancy diet is one that starts even before conception.

Eating right during pregnancy means eating more, but it is important to make each of those extra calories count. Women who are currently pregnant should plan on consuming approximately 300 extra calories per day, but it is important that those extra calories come with extra nutrition and not just empty calories.

It is also important for pregnant women to take the prenatal vitamins prescribed by their doctors – these vitamins will provide important extra nutrients for the growing baby.

Pregnant women should be sure to eat a wide variety of foods in order to ensure proper nutrition.  Both mother and child will need to consume a variety of carbohydrates, fats and proteins in order to ensure proper nutrition.  And since that growing fetus is dependent on mom for nutrition, it is essential for her to eat plenty of nutritionally dense foods.

A good rule of thumb for pregnant women is to consume from 7 to 11 servings of grains and breads, four to five servings of fruits, another four to five servings of vegetables, three or four servings of dairy products like milk, cheese and yogurt and three servings of protein, including meats, fish, eggs and poultry.  Fats and sweets should both be consumed sparingly, since they can add many additional calories with little nutritional value.

When selecting foods it is a good idea to choose foods that are high in fiber.  Not only will this help to improve overall health but it will also help women deal with the constipation that often accompanies pregnancy.

The healthy diet established at the start of a pregnancy should of course continue throughout the entire nine months.  It is important for mom to eat right for the entire pregnancy, as this will help the baby grow and develop properly.  Many common birth defects can be caused by nutritional deficiencies, and that is why proper nutrition is so important for all stages of pregnancy.  By eating a healthy diet and taking the prescribed prenatal vitamins mothers to be can get their babies off to a great start and avoid many problems down the road.

a/ You should be brushing at least two or three times a day. Brushing your teeth is one of the most effective ways for removing plaque from the exposed surfaces of your teeth. Contrary to what you might think, a gentle brushing with a soft-bristle toothbrush is just more effective than a vigorous scrubbing with a stiff-bristle toothbrush.

b/ You have to brush your teeth within an hour of eating or drinking anything that may stain them.

c/ You also need to remember to have dental cleanings at least once a year.

d/ Brush your teeth for 3 minutes. Brushing must be a 2-3 minutes activity with special care to clean on the inside surfaces of the teeth. Using a fluoridated tooth paste is recommended.

e/ When you brush, position the head of the toothbrush toward your gums at a 45 degree angle. Move the brush back and forth gently in short strokes. In the same gentle back and forth motions, brush the outside areas of your upper and lower front teeth. Then brush the biting (chewing) surfaces and the inside (the side facing your tongue) of your upper and lower back teeth. The next step is to brush the inside areas (the side facing your tongue) of your upper and lower front teeth with the tip of the brush using gentle up and down strokes. In the end brush your tongue. This will fresh your breath and remove bacteria.

f/ Floss daily. Brushing alone isn’t enough to clean all of the plaque from the surface of your teeth. Interproximal areas (those places in between your teeth) are spots where the toothbrush can’t reach and plaque can build up. These are areas that are more susceptible to cavities.

g/ Use your teeth only for chewing food (cracking nut shells, chewing pen caps and tearing off clothing tags can crack enamel, dislodge fillings or loosen teeth).

h/ Another simple tip to make your teeth a topic of envy among others, is to eat sugarcane daily.

i/ Change your toothbrush every three months.

Some remedies for yellow teeth:

- Rub the white part of an orange peel along your teeth.

- Brush your teeth with baking soda.

- Using a Q-Tip, dab hydrogen peroxide onto the surface of your teeth, being careful to avoid your gums or you might have irritation.

- Strawberry pulp is supposed to have a natural bleaching effect, and it tastes better than baking soda.

- Salt can be used to brush your teeth. You can also try mixing salt, baking soda and water together. But be careful, because the salt is very abrasive and could cause mouth pain and weakened enamel.

- Rinse your mouth with a vinegar/water solution. Use white vinegar instead of the red vinegar.

- For yellowish teeth treatment, you can also rub together a mixture of turmeric powder, powdered salt and lime juice on it. Repeating this process for about 15-16 days will bring back the natural glow.

- Drink white wine and light spirits as vodka, instead of red wine, rum or whisky.

- Eat white meat instead of red meat.

- Prepare white sauces instead of dark sauces.

- Drink white grape fruit instead of purple grapefruit.

- Have vanilla ice cream instead of chocolate ice cream.

Here, some cleansing foods for teeth:

Vegetables and fresh fruits like orange, melon, pineapple, pear, tangerine, grapefruit, canned fruits, natural fruit and vegetable juices, carrots, cucumber, broccoli, celery and tomatoes can help you naturally clean your teeth. Grains and some bakery like sugar free cereals, butter free popcorn, bread and cookies are other solution which makes our teeth look healthier and brighter. Milk and milk products (skimmed milk, skimmed yogurt and fat free cheese) as well. Meat, seeds and pizza also do not harm the color of our teeth. Chicken, turkey, pumpkin seeds, sunflower seeds and nuts are good cleansing foods. Follow these nutritional tips for white teeth and will not suffer yellow teeth.

Dental myths about teeth

- White teeth are healthier teeth

We might think they look pretty, but many specialists say that teeth aren’t meant to be pure white. You can help to keep your teeth as white as possible by brushing regularly with a fluoride toothpaste and flossing. Avoiding food and drinks which can stain teeth, such as tea, coffee and red wine, will also help to keep them white.

- I have to see a dentist every six months

It depends on your oral health. Usually the dentist recommends how often you should come in for check-ups.

- Bad breath is only caused by not brushing your teeth properly.

In fact, 85-90% of bad breath also called halitosis is caused by bad oral hygiene. But smoking, certain foods and, rarely, an underlying disease can also make our breath smell bad. Regular brushing, flossing, eating and drinking healthily and taking plenty of exercise are the best route to sweet-smelling breath.

Hollywood’s A-listers are doing their bit for the environment and keeping their insides healthy at the same time. You can too — just walk by that bursting battery chicken and opt for the organic variety instead.

What does organic mean?
Organic means that no artificial chemical fertilisers, pesticides or growth hormones, and no genetically-engineered substances, have been used in producing the end product. In essence, you get fruit, vegetables and meat that have been naturally produced.

Organic farmers use crop rotation instead of synthetic fertilisers to keep the soil healthy. They also use natural pest-control systems instead of nasty pesticides and give animals more space to live and roam, rather than cramming them into tiny cages — animals from organic farms are given higher welfare standards. All in all, organic means healthier insides, a cleaner environment and more humane conditions for farmed animals.

Why eat organic?
Well, for starters the chemical-free bit is appealing. Eating naturally-grown fresh fruit and vegies straight from the farmer’s market is even more appealing. Need more convincing? Studies have shown that fresh organic produce contains more vitamins, minerals, enzymes and other micro-nutrients than conventional farming produce, which means it’s better for you. A new study by researchers at the University of Washington in the US have now also revealed that children who eat more organic food are exposed to six to nine times fewer toxic pesticides than those kids fed a conventional diet.

What the greenies say
Not only is organic food good for your body, but it’s also good for the environment. Organic farming encourages biodiversity, and without the use of herbicides and pesticides, wildlife is given a new lease of life. Plus, there are no polluting chemicals.

Organic farming also has a lower carbon footprint than conventional farming due to the fact that it doesn’t use insecticides, herbicides, fungicides or artificial fertilisers, which means no fossil fuels.

Who’s doing it?
Who isn’t? The demand for organic produce in Australia is growing at a rate of 20-30 percent per year. Many parents have jumped on the organic bandwagon with 70 percent of the baby food market now organic. Farmers’ markets are also becoming more popular, with many consumers bypassing the supermarket in search of organic fruit and vegies.

The who’s who of Hollywood are lining up for fresh organic food. In fact, according to industry polls, eating organic is one of the latest food trends. Just ask Jennifer Garner who grows her own vegies, or Ellen DeGeneres who has even gone so far as to launch an organic dog food range (which might seem a bit strange, but it’s environmentally friendly, nonetheless).

How much will it set you back?
Unfortunately, going organic is not the wallet-friendly option. This is because organic crops are more vulnerable to pests and disease, which means more expense for the farmer and ultimately, more expense for the consumer. Organic farming is also more labour intensive, while organic feed is more expensive, again hitting consumers’ hip pockets.

But regardless of the hefty price tag, many health-conscious consumers are still willing to pay the price for superior produce — and to support organic farming techniques that are better for the environment.

1. Reduce the amount of fat, sugar and sodium

With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. How much can you leave out without affecting the flavor and consistency of the food? Apply the following general guidelines:

• Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store.
• Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food.
• Sodium. Reduce salt by one-half in baked goods that don’t require yeast. For foods that require yeast, don’t reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups and other foods, however, you can reduce the salt by one-half or eliminate it completely.

Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food.

2. Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You’ll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup.

3. Delete an ingredient

In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories.

4. Change the method of preparation

Healthy cooking techniques — such as braising, broiling, grilling and steaming — can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use wine, fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals.

5. Change the portion size

No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need.

Putting it all together

As you look over your recipe, decide what to change and how to change it. Make notes of any alterations, so you can refer to them the next time you prepare the food. You may have to make the recipe a few times, adjusting your alterations, before you get the results you want. But finding the right combination of ingredients — for the desired taste, consistency and nutrients — is well worth the trouble.

The following muffin recipe shows a before-and-after ingredient list. Incorporating a few small changes can make a big difference in the amount of fat, calories and sodium per serving.

If you are not eating your daily greens and colorful fruits, now is the time to start introducing these into your diet.

The best way to buy and consume your produce is:

1. To buy organic
2. To consume it as soon as it is ripe
3. Remember that the longer it sits around, it slowly loses it’s valuable nutrients and is not valuable to your body

So In any case, don’t buy too much at one time, or it will go bad and for some of you, it might be overwhelming. If you wait too long to consume the foods, they will taste bad and you’ll end up throwing it out. I have found that our family does not eat as much fruit in the winter, so we like to take Juice Plus to supplement our diet.  Juice Plus grows their own fruits and veggies (without harmful pesticides) till they are fully ripened and captures the nutrients.

Juice plus comes in many in different forms for children and adults, including:

* Capsules
*Gummies
*Chewables

To find out more, just call send me e-mail and I’ll send you more information.

My next article will give you a delicious recipe for home cooked vegetable soup.  It’s a great way to enjoy a meal, full of vitamins and nutrients. And you can freeze the leftovers for another day.  Just start slow as you make changes to your diet, have fun with it and you will soon see the results.

Parent’s have an important role to play in the case of obese children. Children learn from their parents. Parents should be an example to them by displaying discipline, being physically active, taking part in games with them, encouraging them to go out and play, eat a healthy diet, avoid eating fast foods.

Great  number of children growing in the United States are obese. How can parents keep their kids from becoming obese without triggering an eating disorder, particularly in young girls?

Walk the talk. Without question, the best way to prevent or treat obesity in children is for parents to set the example themselves—eating healthfully and increasing physical activity. Parents must focus on healthful behaviors, not weight or looks.

Teach the 80/20 concept: Make healthful choices 80 percent of the time and treat yourself 20 percent of the time. While caloric reduction is mandatory, deprivation and rigid restrictions of food do not work as a healthful long-term strategy for children.

Here are some additional recommendations to prevent obesity and inactivity in children:

• Target for no more than a 2-pound weight loss per week, and work toward a target weight that is in the lower 85 percent BMI range for the child’s age and gender.

• Consume at least three to five servings of fruits and vegetables per day.

• Allow no more than one hour of television or computer games per day.

• Exercise either individually or in a group activity for one hour at least five days per week.

If the whole family incorporates subtle evolutionary—not revolutionary—changes, everyone will benefit from a healthful environment at home.

The Washington State Apple Commission reports that Americans eat approximately 19 pounds of fresh apples annually, compared to about 46 pounds consumed annually by residents of European countries.

You may think we are slackers by comparison, but the bounty and variety of fresh fruit that we have at our fingertips is far superior to that of European countries, particularly given the many climates our country has and our proximity to Central and South America, which grows a large amount and variety of fruit. So don’t feel bad, but you could consider eating a few more of our homegrown fruit, helping out American growers and doing yourself some good as well. One large apple (8 ounces) has 130 calories, 5 grams of fiber (20% of your RDA), no sodium and no cholesterol. Full of healthy goodness, an apple a day just might keep the doctor away, or at least help with the process.

We all have our favorite kind of apple, and our favorite way of eating them:

• Sliced with salt, peanut butter, or served with a cheese plate
• Juiced or made into cider to drink
• Cut up for a pie, crisp, brown betty, or apple cake
• Whole baked apples, stuffed with nuts and/or raisins and sweetened with brown sugar or maple syrup
• Cooked and made into applesauce (I love this served warm right out of the cooking pot)
• Covered in chocolate, caramel, or red candy, with or without toppings, and eaten right off the stick
• Dried, to snack on

I grew up on homemade applesauce, spoiling me to the point that I cannot eat the store-bought version. When my children were young and my family had apple trees, it was a favorite family pastime to make applesauce. I have an old-fashioned apple-peeler-corer that the children could use to prep the apples in a jiffy, and everyone took turns stirring the pot. The fragrance in the house is unmistakable and heavenly, reminiscent of days gone by.

I don’t make applesauce much anymore, but I do make a simple apple tart, freeform in style, that is delicious and easy enough for a child to prepare. I use a pre-made pie crust, the flat version, and because the tart is freeform, when you roll it out it doesn’t matter if it comes out round, oblong, or amoeba-shaped. Your local store probably carries the Pillsbury brand in the refrigerated biscuit section. I let it thaw slightly and roll out a bit thinner than you would use for a pie. And since this is so easy to do, I often use both crusts and make 2 tarts at the same time!  Served warm or cold, topped with a dollop of lightly sweetened whipped cream or low-cal vanilla ice cream, it will be a crowd pleaser.

Quick and Easy Freeform Apple Tart
1 prepared flat pie crust* (homemade or store bought)
4 large apples (red and yellow apples make the best tart)
¼ cup granulated sugar
½ teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoons butter

Preheat oven to 425 degrees. Peel, core and thinly slice apples. Roll out prepared pastry on floured board to about a 12-inch round. Transfer dough to a lipped nonstick baking sheet. Seal any tears in the dough. Leaving a 2-inch border, begin placing apples in concentric circles, starting from the outside and working toward the center. Mix sugar and spices and sprinkle over the apples. Dot with small knobs of butter. Then fold the edges of the pastry over the apples, making overlaps as you go around.

Bake for 15 minutes, then reduce oven to 375 degrees and bake an additional 30-35 minutes, until apples are tender and crust is golden.