Beauty-Health

Crispy Baked Fish and Chips

<p>These crispy and delicious Crispy Baked Fish and Chips are easy to make and a healthy version of a classic favorite.</p>
<p>We are all about making healthier versions of our favorite childhood dishes and these Baked Fish and Chips are at the top of that list!</p>
<p>What makes this delicious recipe even better healthier option is the fact that it’s gluten-free and baked so without all the extra oil from frying. Baking the potatoes at the same time also makes for a super easy meal with minimal cleanup. What’s not to love?</p>
<h3>Crispy Baked Fish and Chips</h3>
<p>Good ole’ white potatoes make the best “chips” for this recipe, but we make them all the time with sweet potatoes or Japanese sweet potatoes and it tastes fantastic! Another option if potatoes aren’t something you want to make alongside this dish is to use baked yuca or jicama as a “fry” with a sprinkle of sea salt, vinegar, or lemon juice.</p>
<p>Here are a couple of our favorite side dishes that go great with these Crispy Baked Fish and Chips:</p>
<ul>
<li><a href="https://nutritionstripped.com/roasted-broccoli/">Roasted Broccoli</a></li>
<li><a href="https://nutritionstripped.com/5-minute-summer-tomato-salad/">Summer Tomato Salad</a></li>
<li><a href="https://nutritionstripped.com/massaged-kale-salad-three-ways/">Massaged Kale Salad</a></li>
<li><a href="https://nutritionstripped.com/simple-green-salad/">Simple Greens Salad</a></li>
<li><a href="https://nutritionstripped.com/crunchy-cucumber-tomato-salad/">Cucumber Dill Salad</a></li>
</ul>
<p><img alt="Baked Fish and Chips | Nutrition Stripped" class="alignnone size-full wp-image-62275" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-762x1143@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-606x909@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-33x50@2x.jpg 66w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-2-600x900@2x.jpg 1200w" width="2700" /></p>
<h3>Know Your Proteins</h3>
<p>Animal proteins aren’t for everyone, and we here at Nutrition Stripped are very selective of what we bring into our home from the market and what we put on our dinner table.</p>
<p>For more information about navigating animal proteins, check out our <a href="https://nutritionstripped.com/guide-animal-protein/">Guide to Eating Animal Proteins.</a> If consuming animal protein do fit your lifestyle, then we recommend making this recipe with cod or any white flaky fish following our guidelines to getting animal proteins.</p>
<h4>For more reading on protein, you might also enjoy these articles:</h4>
<ul>
<li><a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">Plant-based Proteins 101 </a></li>
<li><a href="https://nutritionstripped.com/best-plant-based-protein-powders/">Protein Supplement Guide</a></li>
<li><a href="https://nutritionstripped.com/what-is-protein/">What Is Protein? </a></li>
<li><a href="https://nutritionstripped.com/what-is-collagen/">What Is Collagen?</a></li>
<li><a href="https://nutritionstripped.com/plant-based-important-nutrients/">Nutrients To Know When Eating Plant-based</a></li>
<li><a href="https://nutritionstripped.com/what-does-plant-based-mean/">What Does It Mean To Be Plant-based?</a></li>
</ul>
<p>If you don’t consume animal proteins, you can make this recipe using tofu as the protein. If using this path to the recipe, then you’ll need an egg replacer to make sure the breading sticks to the tofu and then follow with all the remaining ingredients.</p>
<h4>Everything’s better with sauce</h4>
<p>Everyone has their favorite dips and sauces, but when it comes to fish and chips, you can’t beat the classics. Fresh lemon wedges, malt vinegar and of course our favorite, tangy dairy-free homemade tartar sauce.</p>
<p>As an extra bonus here’s our favorite tartar sauce recipe for you to try!</p>
<h5>How to make homemade Tarter Sauce</h5>
<p>Combine the following ingredients in a mixing bowl and stir to combine. Store in the refrigerator for up to 1 week.</p>
<ul>
<li>1/2 cup dairy-free, plain yogurt</li>
<li class="ingredient">1/2 tablespoon diced pickles</li>
<li class="ingredient">1 tablespoon minced shallots</li>
<li>1/2 tablespoon lemon juice</li>
<li class="ingredient">1/2 tablespoon drained capers, chopped</li>
<li class="ingredient">1 tablespoon parsley, chopped</li>
<li class="ingredient">1 teaspoon Dijon mustard</li>
<li class="ingredient">pepper to taste</li>
</ul>
<p><img alt="Baked Fish and Chips | Nutrition Stripped" class="alignnone size-full wp-image-62283" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-200x300@2x.jpg 400w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-768x1152@2x.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-683x1024@2x.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-762x1143@2x.jpg 1524w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-606x909@2x.jpg 1212w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-33x50@2x.jpg 66w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-10-600x900@2x.jpg 1200w" width="2700" /></p>
<a href="https://nutritionstripped.com/crispy-baked-fish-and-chips/healthy-baked-fish-and-chips-bakedpotatoes-homemade-tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-5/"><img alt="Baked Fish and Chips | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-5-200x300.jpg 200w, 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src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-12.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-12.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-12-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-12-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Baked-Fish-and-Chips-Bakedpotatoes-Homemade-Tartersauce-dairyfree-glutenfree-recipe-nutritionstripped-12-683x1024.jpg 683w, 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<p>The post <a href="https://nutritionstripped.com/crispy-baked-fish-and-chips/" rel="nofollow">Crispy Baked Fish and Chips</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p>
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Crispy Baked Fish and Chips

These crispy and delicious Crispy Baked Fish and Chips are easy to make and a healthy version of a classic favorite. We are all about makin...

7 Ways to Stay Hydrated During the Summer Months

<p>Let’s start by pushing aside the myth that we should drink eight 8-ounce glasses of water per day. There is <a href="https://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html">no science behind this belief</a>, even though, especially during the hot summer weather, you will frequently hear this repeated over and over. It is a fact, however, that in the summer months when the temperature rises, our perspiration increases. Every day, our bodies lose water naturally through the intestines, skin, lungs, and, of course, urine. Participating in physical activity increases perspiration even further, leading to water loss; therefore, <a href="https://www.myhdiet.com/healthnews/health-news/proper-hydration-how-much-do-you-really-need-to-thrive/">proper hydration or replacement of water in our bodies is essential</a>.</p>
<h2><strong>Benefits of Drinking Enough Water</strong></h2>
<p>Health Line offers the following <a href="https://www.healthline.com/nutrition/7-health-benefits-of-water">seven science-based health benefits</a> of drinking enough water:</p>
<ol>
<li>Maximizes physical performance</li>
<li>Positive effect on energy levels and brain function</li>
<li>Prevents and treats headaches</li>
<li>Relieves constipation</li>
<li>Treats kidney stones</li>
<li>Prevents hangovers</li>
<li>Helps with weight loss</li>
</ol>
<p>Even more <a href="https://www.medicalnewstoday.com/articles/290814.php">health benefits from drinking enough water</a> include:</p>
<ul>
<li>Joint lubrication</li>
<li>Formation of saliva and mucus</li>
<li>Oxygen delivery throughout the body</li>
<li>Boosts skin health and beauty</li>
<li>Cushions the brain, spinal cord, and other sensitive tissues</li>
<li>Regulates body temperature</li>
<li>Supports the digestive system</li>
<li>Flushes body waste</li>
<li>Helps maintain blood pressure</li>
<li>Promotes healthy airways</li>
<li>Makes minerals and nutrients accessible</li>
</ul>
<h2><strong>How Do You Tell if You’re Dehydrated?</strong></h2>
<p>According to <a href="http://www.ncbi.nlm.nih.gov/pubmed/26066941">research by the Harvard T.H. Chan School of Public Health</a>, more than 50 percent of children and adolescents in the U.S. are not getting the hydration they need. This number, when it comes to adults, is only slightly better; The Centers for Disease Control and Prevention report that 43 percent of adults don’t drink enough water. If you’re thirsty, you are probably already dehydrated. However, lack of thirst doesn’t necessarily mean you’re well hydrated. Here are two quick ways to check the state of your body’s hydration:</p>
<ul>
<li>Two finger skin pinch. In a matter of seconds, the skin should spring back to its normal position.</li>
<li><a href="https://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth/simple-ways-stay-hydrated-this-summer/">Check your urine</a>. When well-hydrated, your urine will be mostly clear with a tinge of yellow. If you see darker yellow or orange, the “warning” colors, start drinking fluids.</li>
</ul>
<h2><strong>Still Not Sure?</strong></h2>
<p>You might be surprised by the <a href="https://www.everydayhealth.com/news/unusual-signs-of-dehydration/">signs and symptoms of dehydration</a>.  <a href="https://med.uth.edu/internalmedicine/faculty/john-p-higgins-md-mba-hons-mphil-facc-facp-faha-facsm-fasnc-fsgc/">John Higgins, MD,</a> Professor of Medicine at The McGovern Medical School at The University of Texas, states that these could include:</p>
<ul>
<li>Bad breath caused by your body not making enough saliva</li>
<li>Dry skin, which may even appear flushed</li>
<li>Muscle cramps due to changes in electrolytes, such as sodium and potassium</li>
<li>Fever and chills, where the higher the fever, the more dehydrated you may become</li>
<li>Food cravings, especially for sweets</li>
<li><a href="https://www.healthline.com/health/dehydration-headache">Headaches can be caused</a> by even mild dehydration</li>
</ul>
<p><img alt="couple preparing food together" class="aligncenter size-full wp-image-32465" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/couple-preparing-food-together-272x182.jpg 272w" width="500" /></p>
<h2><strong>Looking Beyond Water – Seven Ways to Stay Hydrated</strong></h2>
<p>While you might think that staying hydrated simply means drinking more water, think again. There are at least <a href="https://health.usnews.com/wellness/slideshows/8-ways-to-stay-hydrated-this-summer-without-drinking-water?onepage">seven ways to stay hydrated this summer</a>, and all without even drinking water. These include:</p>
<ol>
<li><a href="https://health.usnews.com/health-news/blogs/eat-run/2015/05/13/the-10-best-ways-to-hydrate-that-dont-involve-water">Eating fruit and vegetables</a> which have a high water content.</li>
<li>Feasting on summer fruit, which could contain up to 92 percent water. Just be aware that these are also high in natural sugars.</li>
<li>Iced coffee, while sometimes being mildly diuretic, has been <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2016-05-25/surprising-nutrition-facts-on-nuts-coffee-and-more">shown to not lead to dehydration</a>. In fact, with a cup of coffee consisting of 98 percent water, it could be a valuable source of hydration.</li>
<li>Avoid excess amounts of alcohol, which could lead to dehydration.</li>
<li>Consume cold soup, especially if it contains vegetables with a high water content. <a href="https://www.southernliving.com/recipes/watermelon-gazpacho-recipe">Gazpacho, traditionally a cold Spanish soup</a>, is a great chilled soup option.</li>
<li>Start your day with an oatmeal breakfast that is especially beneficial with the addition of fresh fruit.</li>
<li>Additional hydration options <a href="https://www.npr.org/sections/thesalt/2012/06/18/155115477/is-the-coconut-water-craze-all-its-cracked-up-to-be">include potassium-rich coconut water</a> and <a href="https://shop.myhdiet.com/supplements/carrot-juicemax.html">vegetable juices</a>. Keep in mind that some fruits are loaded with natural sugars and are best eaten in their whole form including their fiber rather than as a juice.</li>
</ol>
<h2><strong>Tips for Staying Hydrated</strong></h2>
<p>Here are some tips for ensuring the intake of all the fluids you need and avoiding dehydration:</p>
<ul>
<li>Keep a water bottle handy. “If it’s right next to you, you’ll likely get into the habit of sipping it without even realizing it,” says the nutrition expert and <a href="https://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth/simple-ways-stay-hydrated-this-summer/">Everyday Health columnist Johannah Sakimura</a>.</li>
<li>Spice up plain water. Add a splash of fruit juice or chunks of fresh or frozen fruit or try naturally flavored calorie-free seltzers—their fizz and fruit flavor makes them more appealing.</li>
<li>Try different unsweetened teas. These are available in a variety of flavors. Even a mug of hot peppermint or chamomile tea at night will count toward your daily fluid goal.</li>
<li>Replace your dry snacks with fresh or frozen fruit, non-dairy yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus.</li>
<li>Pile on the produce. Strive to make half of every meal vegetables and fruit. Not only will this provide water, but you’ll also get a hearty dose of vitamins, minerals, and fiber.</li>
<li>Sip more during meals. Not only will this help you stay hydrated, but you will eat more slowly.</li>
</ul>
<p><img alt="family in park on sunny day" class="aligncenter size-full wp-image-32463" height="334" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/family-in-park-on-sunny-day-272x182.jpg 272w" width="500" /></p>
<h2><strong>The Takeaway</strong></h2>
<p>Water lubricates your joints, protects soft tissues, flushes waste from your body, and helps regulate your temperature. The amount of water you need to drink every day is impacted by factors, such as:</p>
<ul>
<li>How much you exercise you get</li>
<li>The environment where you live (e.g., hot weather or high altitudes)</li>
<li>Your general health</li>
<li>Whether or not you’re pregnant or breastfeeding</li>
</ul>
<p>While it can be a challenge to know how much water you actually need, it’s also possible to consume too much water. <a href="https://medlineplus.gov/ency/article/000394.htm">This could result in hyponatremia</a> or too little sodium in the blood. To help you to track and monitor your water intake easily, the activity tracker app you might already have on your smartphone would be a great place to start. For more information on hydration and <a href="https://shop.myhdiet.com/">following a plant-based diet</a>, be sure to check out our many product lines here at the Halleluiah Diet.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/news/7-ways-to-stay-hydrated-during-the-summer-months" rel="nofollow">7 Ways to Stay Hydrated During the Summer Months</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2Kuc8cv

7 Ways to Stay Hydrated During the Summer Months

Let’s start by pushing aside the myth that we should drink eight 8-ounce glasses of water per day. There is no science behind this belief , ...

8 Water-Rich Foods That Help You Stay Hydrated

<p>Staying hydrated is an essential part of staying healthy. While drinking water can easily meet this requirement, <a href="https://www.myhdiet.com/healthnews/health-news/proper-hydration-how-much-do-you-really-need-to-thrive/">eating lots of water-rich foods not only helps you meet your proper hydration needs</a>, but it also offers a wealth of health benefits. Here are eight water-rich foods that help you stay hydrated along with a little information on why staying hydrated is so important.</p>
<h2><strong>Why Staying Hydrated Is Important</strong></h2>
<p>With water making up as much as 60 percent of the body, it’s a vital ingredient to good health. <a href="https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated">The body’s cells and tissues rely on fluids to deliver nutrients and flush toxins and other harmful materials away</a>. The only way these processes will continue on as they should is by keeping the body properly hydrated. This is especially the case as the body ages since it tends to lose its ability to crave liquid when fluids are low. The good news is water doesn’t have to be your only means to stay hydrated. Here are just a handful of foods you can eat every day, throughout the day, to keep the body’s water levels where they need to be.</p>
<h2><strong>Stay Hydrated with These 8 Water-Rich Foods</strong></h2>
<p><strong><em>1. Lettuce</em></strong></p>
<p>Lettuce easily tops the list of water-rich foods, with a water content of 96 percent. Along with being a good water source, lettuce has a high-fiber content, which helps keep the digestive tract in good working order. Lettuce also contains high amounts of vitamin A and K, two nutrients that support bone and immune system health.</p>
<p><strong><em>2. Potatoes</em></strong></p>
<p>Potatoes, another water-rich food, average around 80 percent in water content, with the waxy varieties such as red skin potatoes having the highest water content. Potatoes also offer one other important nutritional benefit: They’re high in potassium. <a href="https://www.health.harvard.edu/heart-health/potassium-lowers-blood-pressure">Potassium counteracts the effects of sodium and in the process helps lower the risk of developing high blood pressure, strokes and heart attacks</a>. With a recommended daily allotment of 4,700 milligrams a day, most Americans only consume half their daily requirement for potassium.</p>
<p><strong><em>3. Cucumbers</em></strong></p>
<p>Cucumber, another high-rolling, water-rich food, has a 95 percent water content. Like potatoes, cucumbers are also high in potassium. Cucumbers offer yet another health benefit in the form of fisetin. Fisetin is an anti-inflammatory agent that’s known to support brain health.</p>
<p><strong><em>4. Cauliflower</em></strong></p>
<p><img alt="group of cauliflowers with green leaves" class="alignleft size-medium wp-image-32399" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves-300x200.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves-272x182.jpg 272w, https://www.myhdiet.com/wp-content/uploads/2019/05/group-of-cauliflowers-with-green-leaves.jpg 500w" width="300" />With a water content of 92 percent, cauliflower is one of the most under-acclaimed vegetables when it comes to nutrient content. In fact, cauliflower contains almost every vitamin and mineral the body needs, including vitamins C, K, B6, B9, magnesium, potassium, and pantothenic acid, to name a few. While this vegetable may seem somewhat bland, <a href="https://shop.myhdiet.com/education1/recipe-books.html">a good recipe book</a> can help you transform the homely cauliflower into a delicious taste sensation.</p>
<p><strong><em>5. Tomatoes</em></strong></p>
<p>Another water-rich food, the versatile, hearty tomato has a water content of up to 95 percent. Nutrient-wise, tomatoes are no slouch. Tomatoes contain high amounts of lycopene (a cancer-fighting carotenoid), vitamin A, vitamin C, and potassium, just to name a few.</p>
<p><strong><em>6. Eggplant</em></strong></p>
<p>Along with their wide array of colors (white, green, purple and orange), eggplants offer a healthy water source, clocking in at 89 percent. Eggplants also contain lots of nutrients, including vitamin K, copper, potassium, several B vitamins, and manganese. Their high fiber content makes this vegetable even more appealing to your digestive tract.</p>
<p><strong><em>7. Watermelon</em></strong></p>
<p>With a water content of 92 percent, this water-rich food is not only a summertime favorite but also offers high levels of <a href="https://www.myhdiet.com/healthnews/ampm/natural-sources-glutathione">glutathione, one of the body’s primary antioxidants and detoxifiers</a>. Glutathione also takes part in more than a few essential biochemical processes in the body, including:</p>
<ul>
<li>Contains protein-building agent</li>
<li>Assists with DNA synthesis and repair</li>
<li>Regulates smooth muscle movements</li>
<li>Promotes enzyme activation</li>
</ul>
<p><strong><em>8. Cantaloupe</em></strong></p>
<p>Cantaloupe, last but not least in the water-rich food group, has a 90 percent water content. And, like all the other water-rich foods on this list, cantaloupe offers a host of health benefits. This tasty treat is rich in vitamin A, vitamin C, beta-carotene, and several B vitamins. Last, cantaloupe is another high-fiber food, something the body can never get enough of.</p>
<h2><strong>Fruits & Vegetables – Our Best Sources for Water</strong></h2>
<p><img alt="assortment fresh fruits and vegetables" class="alignleft size-medium wp-image-32398" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables-300x200.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables-272x182.jpg 272w, https://www.myhdiet.com/wp-content/uploads/2019/05/assortment-fresh-fruits-and-vegetables.jpg 500w" width="300" />As you can see by now, fruits and vegetables offer the very best sources for water, along with a wide range of health benefits. The high-fiber water-rich foods, in particular, work especially well for weight management since the combination of water and fiber helps you feel fuller faster. These foods are all low in calories, which also bodes well for weight management purposes. As the <a href="https://myhdiet.com/">main components in the Hallelujah Diet</a> menu plan, fruits and vegetables not only help you stay hydrated but also promote good digestive health, which naturally translates into good overall health.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/health-tips/8-water-rich-foods-that-help-you-stay-hydrated" rel="nofollow">8 Water-Rich Foods That Help You Stay Hydrated</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/31BSIHZ

8 Water-Rich Foods That Help You Stay Hydrated

Staying hydrated is an essential part of staying healthy. While drinking water can easily meet this requirement, eating lots of water-rich f...

Pregnancy Nutrition 101

<p>How should your intake differ during pregnancy? Here we’ll discuss the ins and outs of navigating pregnancy nutrition.</p>
<p>From the minute you find out you’re pregnant to the day of your delivery, as an expecting mother you’re bombarded with an abundance of confusing information. Whether it’s how to deal with swollen feet or the best home remedies for morning sickness, the amount of information and varying opinions can be overwhelming.</p>
<p>When it comes to navigating pregnancy nutrition, we want to make it as easy as we possibly can for you. What you should be eating, what you shouldn’t be eating, and why it’s necessary.</p>
<h3>Pregnancy And Nutrition</h3>
<p>The human body is an amazing machine, one that’s capable of creating another human all on its own. But in order for the body to do this, it needs to be supplied with the proper tools — this is where nutrition comes in.</p>
<p>First and foremost, I want to preface this by saying your health care team is your number one resource for all of your pregnancy needs. Each woman’s pregnancy is completely individual, therefore the nutrition implications are individual as well.</p>
<p>Be sure to consult your doctor and Registered Dietitian before making any significant changes or adjustments to your diet. The guidelines and recommendations presented below will reflect those for a complication-free singleton pregnancy.</p>
<h3>Weight Gain During Pregnancy</h3>
<p>We all know that pregnancy undoubtedly signifies an increase in weight, but what is the purpose of the weight gain and where exactly is the weight being gained?</p>
<p>In addition to the weight of the actual baby:</p>
<ul>
<li>the mother’s placenta (essentially the “gatekeeper” between the mother and the baby all nutrients travel through this to the baby)</li>
<li>amniotic fluid (fluid surrounding the baby)</li>
<li>additional fat stores</li>
<li>increased blood volume</li>
<li>uterus and breast size all contribute to the total amount of weight gained during pregnancy (<a href="https://www.ncbi.nlm.nih.gov/books/NBK32815/">1</a>).</li>
</ul>
<p>On average, this amounts to about 25-35 pounds.</p>
<p>With that being said, it’s important to note that your pre-pregnancy weight is the greatest indicator for how much weight gain is expected or recommended for you. You can check out the Mayo Clinic’s general guidelines for weight gain <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360">here</a>.</p>
<p>So why am I telling you all of this? In order for the body to create these changes, gain an appropriate amount of weight and make a happy home for the baby, an adequate amount of nutrients must be readily available.</p>
<h3>How Much Should I Be Eating?</h3>
<p>You just found out you’re pregnant, so that means you can start doubling your portion sizes to feed both you and the baby, right? Not quite.</p>
<p>Surprisingly enough, the first trimester of pregnancy does not require any additional caloric intake. It’s the second and third trimesters where the increase in calorie really starts to happen.</p>
<p>Generally speaking, an increase of about 340 calories per day during the second trimester and about 450 calories per day during the third trimester is recommended (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/#CR31">2</a>). Physical activity levels and personal needs must also be considered before making specific recommendations.</p>
<h3>Macronutrients During Pregnancy</h3>
<p>Now that we know how much you should be eating, let’s talk about what those calories should be made up of.</p>
<h4>Protein</h4>
<p>Adequate protein intake is vital for a healthy pregnancy. It’s particularly important for new tissue synthesis in both you and the baby. Proper amounts of protein will aid the production of the baby’s brain in addition to your breast and uterine tissue (<a href="https://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/">3</a>).</p>
<p>As calorie intake increases with the start of the second trimester, protein intake should increase as well. An increase from 0.8g/kg/day to 1.1g/kg/day (based on pre-pregnancy weight) is recommended (<a href="http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en">4</a>). In other words, if you up your daily intake of protein by about 25g, you’ll be good to go.</p>
<p>If it’s a part of your diet, animal-based protein is recommended. It has a complete amino acid profile (food sources contain all 9 amino acids) and higher bioavailability (they’re essentially absorbed and digested a little easier) (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/">5</a>).</p>
<p>If you’re a vegetarian or a vegan — don’t worry! You can optimize your amino acid profile by consuming a variety of <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based protein</a> sources rather than sticking to just a few. Check out some of our favorite plant-based protein options <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">here</a>!</p>
<h4>Carbohydrate</h4>
<p>In a complication-free pregnancy, the primary concern is to ensure the mother is consuming carbohydrates from all the real stuff — whole grains, vegetables, fruit and legumes.</p>
<p>Carbohydrates become a greater concern if gestational diabetes occurs. Taking place in about 7% of all pregnancies, it usually arises during the second half of the pregnancy and resolves itself as soon as the baby is born (<a href="https://www.ucsfhealth.org/education/dietary_recommendations_for_gestational_diabetes/">6</a>). In the case of gestational diabetes, it’s best to utilize your health care team — work with your registered dietitian to create a specific plan for you.</p>
<h4>Fat</h4>
<p>We know that healthy fats are important for a normal diet, but what about during pregnancy?</p>
<p>Fat is especially important in the context of pregnancy nutrition, particularly omega 3 fatty acids. DHA and EPA (two out of the three omega 3 fatty acids) are helpful for proper brain development and retinal function in the baby (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/">7</a>). Fatty fish, walnuts and flaxseeds are all great sources of these fats.</p>
<p>Monounsaturated fatty acids (think olive oil and avocados) are just as good for you when you’re pregnant as they are when you are not — so add those in too!</p>
<h3>Micronutrients During Pregnancy</h3>
<p>Our micronutrients are all of the vitamins and minerals we need to support a healthy body. In the case of the pregnant body, there are a few micronutrients that deserve a bit of extra attention.</p>
<h4>Calcium</h4>
<p>Calcium is one of the micronutrients that does not require an increase of intake due to pregnancy (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly">8</a>). As long as the mother is getting the recommended amount of calcium (1,000 – 1,300 mg/d depending on age), the baby will receive enough calcium as well. Perfect, right?</p>
<p>There’s just one caveat. The mother really needs to get the recommended amount of calcium. If you don’t have enough calcium to spare, your body unfortunately ends up pulling the needed calcium from your bones.</p>
<p>Moral of the story, make sure you’re thinking about calcium in your diet. You can find calcium in dairy products, dark leafy greens, sesame seeds, bread, fish and almonds. If calcium intake is a concern for you, talk to your <a href="http://nutritionstripped.com/services">Registered Dietitian</a> about possible supplementation.</p>
<h4>Iron</h4>
<p>Iron is a very important part of red blood cells, which are very important for the creation of blood. Because a pregnant body requires an increase in blood volume, this results in an increased need of iron as well. If you don’t have enough iron, this may result in iron-deficiency anemia.</p>
<p>To help prevent this, about 27mg of iron is recommended daily (<a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455">9</a>). We consume iron in two major forms – let’s break those two forms down.</p>
<p>First we have plant-based iron (otherwise known as non-heme iron or ferric iron). Plant-based iron is a little bit harder for the body to absorb and utilize, but consuming it with vitamin C makes absorption easier.</p>
<p>Next, we have <a href="https://nutritionstripped.com/guide-animal-protein/">animal-based</a> iron (otherwise known as heme iron or ferrous iron). Because this form of iron is not as difficult to utilize, the addition of vitamin C is not needed.</p>
<h4>Folate And Folic Acid</h4>
<p>It’s especially important to consume adequate amounts of this micronutrient both before and during pregnancy. Folate and folic acid help prevent neural tube defects and other fetal abnormalities.</p>
<p>So what’s the difference between folic acid and folate?</p>
<p>Folate is the naturally occurring form found in food, while folic acid is the synthetic form found in fortified foods and supplements. Surprisingly enough, the body is actually able to digest and absorb folic acid easier than folate. Because of this, you should try to consume about 400mcg/d of folic acid and 200 mcg/d of folate during pregnancy (<a href="https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/">10</a>).</p>
<h4>Vitamin A</h4>
<p>Vitamin A needs are slightly increased during pregnancy to about 750-770mcg/day (depending on your age) (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly">11</a>). While receiving adequate amounts of this vitamin are important for fetal development, we also want to make sure you’re not getting <em>too</em> much.</p>
<p>Excess amounts of vitamin A through the form of retinol or retinoic acid (think skincare products) have been linked to complications and abnormalities in the baby. Give your products a look to make sure they don’t contain these ingredients.</p>
<h3>Food Items to Avoid or Limit During Pregnancy</h3>
<p>Now that we know what to eat, let’s talk about what to avoid.</p>
<h4>Fish</h4>
<p>There are two sides to the fish equation. The first tells us that pregnant women need to consume 8 – 12 ounces (or 2-4 servings) of fish per week to support fetal growth and development (<a href="https://www.fda.gov/consumers/consumer-updates/new-advice-pregnant-women-and-young-children-should-eat-more-fish">12</a>).</p>
<p>The other side tells us that pregnant women need to avoid fish high in mercury such as shark, swordfish, king mackerel and tilefish. It also tells us to avoid all undercooked fish and shellfish in addition to cold smoked fish.</p>
<p>So where does that leave us? Fish that are safe to consume when pregnant are fully cooked and lower in mercury. Possibilities include shrimp, canned light tuna, tilapia, cod and catfish.</p>
<h4>Alcohol</h4>
<p>While the placenta acts as the “gatekeeper” between the mother and the baby, it unfortunately doesn’t have the ability to stop alcohol from passing through. When you drink alcohol, the baby will receive it as well.</p>
<p>Alcohol consumption during pregnancy has been linked to Fetal Alcohol Syndrome, low birth weights and many other abnormalities. Because of this, the avoidance of alcohol is recommended throughout pregnancy (<a href="https://www.cdc.gov/ncbddd/fasd/alcohol-use.html">13</a>).</p>
<h4>Caffeine</h4>
<p>One of the most important questions of all — can I still drink <a href="https://nutritionstripped.com/is-coffee-unhealthy/">coffee</a>?</p>
<p>Current recommendations suggest up to 300mg/d (or about 3 cups of regular coffee) is acceptable during pregnancy.</p>
<p>The need for this limitation stems from the fact that pregnant women digest caffeine a bit slower than the average person, so its effects can last longer than normal. It’s also important to note that caffeine crosses the placenta just like alcohol. While the baby is able to metabolize caffeine, it isn’t metabolized well until after three months of gestation (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625078/">14</a>).</p>
<p>Keep in mind that caffeine is found in other products besides just coffee — chocolate, especially dark chocolate has caffeine as well.</p>
<h3>Food Borne Illnesses During Pregnancy</h3>
<p>During pregnancy, the mother’s <a href="https://nutritionstripped.com/5-ways-to-support-your-immune-system/">immune</a> system is slightly reduced. This, unfortunately, puts both the mother and baby at a higher risk for foodborne illness. Listeria monocytogenes, Salmonella, and toxoplasma gondii more so than others.</p>
<p>To reduce your risk of developing foodborne illness, you should avoid (<a href="https://www.foodsafety.gov/risk/pregnant/index.html">15</a>):</p>
<ul>
<li>All raw seafood</li>
<li>Cold smoked fish</li>
<li>Unpasteurized juice or cider</li>
<li>Unpasteurized milk</li>
<li>Soft cheese and cheese made from unpasteurized milk</li>
<li>Raw eggs</li>
<li>Pre-made meat or seafood salads</li>
<li>Raw sprouts</li>
<li>Undercooked meat and poultry</li>
<li>Cold hotdogs and lunch meats</li>
<li>Meat spreads or pate</li>
<li>Cleaning cat litter boxes</li>
</ul>
<p><img alt="" class="alignnone wp-image-63380 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped6-600x900.jpg 600w" width="2700" /></p>
<h3>How To Put Pregnancy Nutrition Into Practice</h3>
<p>It all comes down to real, whole foods and variety. With so much to think about it’s easy to stress over what you’re eating. My best piece of advice is to utilize your resources.</p>
<p><a href="http://nutritionstripped.com/services">Work with a Registered Dietitian such as a Wellness Coach on our team</a>, create a plan and make it easy for yourself. The more you plan ahead, the less you have to worry about what you’re eating and whether or not you’re getting what you need.</p>
<p>If you’re new to meal planning or just need a refresher, take a look at our <a href="https://nutritionstripped.com/healthy-meal-prep/">10 Steps to Meal Plan Like a Boss!</a></p>
<h3>Contribute</h3>
<p>I would love to hear from you – are you navigating pregnancy nutrition right now? Are there other pregnancy nutrition topics you would like to read more about? Whatever your opinion, let us know!</p>
<p>As always, you can connect with us on Instagram via <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a>, <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a>.</p>
<p>-Erica Carneglia, MS, RDN, LDN</p>
<p>The post <a href="https://nutritionstripped.com/pregnancy-nutrition-101/" rel="nofollow">Pregnancy Nutrition 101</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p>
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from Nutrition Stripped http://bit.ly/2KPhCgZ

Pregnancy Nutrition 101

How should your intake differ during pregnancy? Here we’ll discuss the ins and outs of navigating pregnancy nutrition. From the minute you ...

All You Need to Know About Acid Reflux

<p>Nothing ruins a good meal like digestive discomfort can. If you experience heartburn or feel bloated or nauseous after eating, these may be symptoms of acid reflux. Like any other digestive problem, acid reflux develops out of an unhealthy gut environment. Keep reading to find out all you need to know about acid reflux and what steps you can take to promote a healthy gut environment.</p>
<h2><strong>What Is Acid Reflux & What Causes It?</strong></h2>
<p>When everything is in working order, the food you eat goes from the mouth through the esophagus and into the stomach. A ring of muscles called the lower esophageal sphincter or LES regulates food’s entry into the stomach. The LES opens up to let food into the stomach and closes once food passes through.</p>
<p>With acid reflux, the LES doesn’t work as it should. Sometimes it will open up too often or it doesn’t fully close once food passes through. When this happens, stomach acid moves up into the esophagus, causing discomfort. If you experience acid in your esophagus more than twice a week, acid reflux may well be at work.</p>
<p>The cause of acid reflux results from weak or overly relaxed muscles in the lower esophageal sphincter. <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes">Weakened or overly relaxed muscles may develop from any condition that affects how the muscles work or from conditions that place undue pressure on the abdomen</a>. In any event, when left untreated, acid reflux can lead to inflammation of the esophagus wall and even bleeding. In the most severe of cases, cancer can develop. Conditions to watch for include:</p>
<ul>
<li>Being overweight, obese, or even pregnant</li>
<li>Smoking tobacco</li>
<li>Inhaling secondhand smoke</li>
<li>Certain medications, such as sedatives, antihistamines, and pain pills</li>
<li>High blood pressure medications, particularly calcium channel blockers</li>
</ul>
<h2><strong>Acid Reflux Symptoms</strong></h2>
<p>Much like with most any other health problem, symptoms of acid reflux vary depending on how mild or severe the condition is. Once chronic symptoms develop, acid reflux becomes a full-blown disorder known as GERD or gastroesophageal reflux disorder. Common symptoms may take the form of a burning pain that moves from your throat to your chest, stomach, and/or abdomen. You may also experience other various symptoms, such as burping, regurgitation, nausea, sore throat, bloating, dry cough, bloody or black stools, and weight loss.</p>
<h2><strong>Steps You Can Take to Help Relieve Acid Reflux Symptoms</strong></h2>
<p>While prescription over-the-counter remedies may offer temporary relief from acid reflux, more often than not, <a href="https://www.myhdiet.com/healthnews/health-news/poor-digestion-can-erode-your-health-proper-digestion-can-make-all-the-difference">they only treat the symptoms and not the root of the problem</a>. Over time, these approaches can actually cause more harm than good. Acid-reducing agents interfere with your digestive tract’s ability to absorb nutrients from food. When used as go-to remedies, these conditions open the door for other health problems to develop. Getting to the root of the problem means addressing the conditions that fuel the problem and <a href="https://www.myhdiet.com/healthnews/rev-malkmus/treating-acid-reflux-naturally/">treating acid reflux naturally</a>. Here are a few steps you can take that will strengthen and support healthy digestive tract functions.</p>
<h3><strong><em>Switch to a High-Fiber Diet</em></strong></h3>
<p><img alt="high dietary fiber diet foods" class="alignleft size-medium wp-image-32410" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods-300x200.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods-272x182.jpg 272w, https://www.myhdiet.com/wp-content/uploads/2019/05/high-dietary-fiber-diet-foods.jpg 500w" width="300" />A high-fiber diet offers a wealth of health benefits, especially where digestive health is concerned. Along with promoting regular bowel movements, dietary fiber has prebiotic properties, meaning it acts as food for the “good” bacteria in your gut. Feeding the good bacteria promotes a healthy stomach environment, which can help with reducing acid levels.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5989243/">A study appearing in the June 2019 World Journal of Gastroenterology sought to investigate the effects of dietary fiber on GERD symptoms</a>. The study observed the effects of adding psyllium fiber to the diet of 36 participants affected by GERD who regularly consumed low dietary fiber in their daily diets. The results of the study showed participants experienced a significant decrease in acid reflux events, as well as a marked decrease in heartburn frequency.</p>
<h3><strong><em>Eating Practices</em></strong></h3>
<p>If you struggle with acid reflux symptoms, you’ve likely noticed that certain foods tend to make the condition worse. Highly acidic foods, such as spicy, minty, garlicky, and fatty foods naturally aggravate acid reflux symptoms, so avoiding foods that cause problems can help relieve discomfort. Other foods to steer clear of include alcohol, caffeine, salt, and chocolate. Eating too much and eating too quickly are two other things that can stir up acid reflux symptoms.</p>
<p>Overeating places undue stress and pressure on the esophagus. Instead, try eating smaller meals throughout the day. Likewise, eating too quickly not only places undue pressure on the esophagus but also tends to lead to under-chewing. Under-chewed food means the stomach has to work that much harder to break down food materials. This can cause excess stomach acid to form.</p>
<h3><strong><em>Dietary Supplement Options</em></strong></h3>
<p><img alt="blue bacteria strain 3D" class="alignright size-medium wp-image-32411" height="232" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/blue-bacteria-strain-3D-300x232.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/blue-bacteria-strain-3D-300x232.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/blue-bacteria-strain-3D-125x97.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/blue-bacteria-strain-3D-75x58.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/05/blue-bacteria-strain-3D.jpg 500w" width="300" />Ultimately, if you suffer from acid reflux, anything that’s able to promote a balanced gastrointestinal environment can help stabilize excess stomach acid. When it comes to gaining relief, this is all you need to know about acid reflux. Dietary supplements offer a way to support the chemical processes that promote digestive health. Two supplement options you may want to consider are digestive enzymes and probiotics.</p>
<p>If you’re low on digestive enzymes, your gut can’t metabolize and digest food as it should. These conditions not only prevent nutrients from being absorbed but can also leave undigested food to ferment inside your digestive tract, causing high acid levels. <a href="https://shop.myhdiet.com/digestive-enzymes.html">Digestive enzyme supplements supply your gut</a> with the materials it needs to fully digest the food you eat.</p>
<p><a href="https://shop.myhdiet.com/professional-strength-probiotics.html">Probiotic supplements work much like high-fiber foods</a> do, feeding the good bacteria in your gut. When the number of bad bacteria outnumbers the good bacteria, food can’t digest properly, which opens the door for digestive problems to take hold. Probiotics help by increasing the number of good bacteria in your gut.</p>
<p>Acid reflux is not only uncomfortable but can quickly develop into more serious health problems. Taking steps to correct the source of the problem goes a long way toward safeguarding your digestive health. After all, the health of your digestive system ultimately determines your overall health, so it’s worth doing something about it.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/all-you-need-to-know-about-acid-reflux" rel="nofollow">All You Need to Know About Acid Reflux</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2WCS3lC

All You Need to Know About Acid Reflux

Nothing ruins a good meal like digestive discomfort can. If you experience heartburn or feel bloated or nauseous after eating, these may be ...

What Is the Best Cleanse to Improve My Overall Health?

<p>Cleansing your body detoxifies it to help you look and feel your best and eliminate heavy metals and other contaminants that can build up. Choosing the best cleanse is the key to improving overall health and wellness to get you on the road to a happy, healthy life!</p>
<h2><strong>What Is a Cleanse?</strong></h2>
<p>A cleanse, or detox plan, is designed to help eliminate toxins from your body, improve energy, and lower chronic disease risks. You’ll reduce your overall calorie intake during a cleanse by:</p>
<ul>
<li>Cutting out all processed foods</li>
<li>Drinking lots of water</li>
<li>Drinking juiced fruits and vegetables</li>
<li>Taking <a href="https://shop.myhdiet.com/hd-super-deluxe-full-body-detox.html">Hallelujah Diet supplements</a></li>
<li>Eliminating all animal foods</li>
<li>Getting plenty of rest</li>
<li>Staying active</li>
</ul>
<p>You’ll eat fewer calories during a quality cleanse but can still meet daily nutritional needs from nutrient-dense foods, juices, and supplements. Doing so boosts energy and improves overall health and wellness.</p>
<p><img alt="smoothie made from fresh produce" class="aligncenter size-full wp-image-32451" height="385" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/smoothie-made-from-fresh-produce.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/smoothie-made-from-fresh-produce.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/smoothie-made-from-fresh-produce-300x231.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/smoothie-made-from-fresh-produce-125x96.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/smoothie-made-from-fresh-produce-75x58.jpg 75w" width="500" /></p>
<h2><strong>What Are Characteristics of the Best Cleanses?</strong></h2>
<p>The Hallelujah Diet Super Deluxe Full Body Detox cleanse is backed by research and enhances your body’s natural ability to fight illness and disease. Its approach is to detoxify and nourish your body at the same time, rather than deprive you of essential nutrients as other cleanses do. Characteristics of the best cleanses are that they:</p>
<ol>
<li><strong><em>Don’t Make You Feel Deprived</em></strong></li>
</ol>
<p>Unlike other cleanses, the <a href="https://shop.myhdiet.com/hd-super-deluxe-full-body-detox.html">Hallelujah Diet Super Deluxe Full Body cleanse detoxes your body</a> without causing hunger, fatigue, and other unpleasant symptoms of starvation diets. It’s a well-balanced plan packed with nutritious foods, juices, and supplements that nourish new cells within your body that replace the older, damaged cells.</p>
<ol start="2">
<li><strong><em>Are Entirely Plant-Based</em></strong></li>
</ol>
<p>The benefits of plant-based diets are endless, as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6235058/">studies show they are associated with improvements in mood</a>, general health, overall quality of life, and lower cholesterol, blood sugar, and body weight to manage chronic diseases or prevent them from occurring in the first place. The <a href="https://www.myhdiet.com/">Hallelujah Diet is entirely plant-based</a> for that very reason.</p>
<ol start="3">
<li><strong><em>Are Fiber-Rich</em></strong></li>
</ol>
<p>The best cleanse for your overall health is rich in fiber-rich foods, juices, and supplements. Fiber helps clean your body from the inside out by gently detoxifying it and increasing bowel movements. It reduces constipation, improves digestive health, and helps reduces blood cholesterol. Fiber is a staple in numerous healthy cleanses.</p>
<p><img alt="vitamin supplements in capsule" class="aligncenter size-full wp-image-32450" height="357" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/05/vitamin-supplements-in-capsule.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/05/vitamin-supplements-in-capsule.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/05/vitamin-supplements-in-capsule-300x214.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/05/vitamin-supplements-in-capsule-125x89.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/05/vitamin-supplements-in-capsule-75x54.jpg 75w" width="500" /></p>
<ol start="4">
<li><strong><em>Include Dietary Supplements</em></strong></li>
</ol>
<p><a href="https://shop.myhdiet.com/perfect-cleanse">Taking dietary supplements is the best way to meet your body’s daily nutritional needs</a> during a cleanse. You’ll eat fruits, and vegetables, other superfoods, juices, fiber, and vitamin and mineral supplements to detox your body while receiving the nutrients needed to maintain optimal health. You’ll also prevent deficiencies and rebuild new cells within your body naturally, the way God designed.</p>
<ol start="5">
<li><strong><em>Are Lower in Calories than Traditional Diets</em></strong></li>
</ol>
<p>Some of the best body cleanses for overall health are lower in calories than traditional diets, mainly because you’ll restrict certain foods and focus on juices and superfoods. You’ll likely lose weight during a fast, which is beneficial if you’re overweight or at risk of obesity-related chronic diseases.</p>
<ol start="6">
<li><strong><em>Lack Strong Laxatives</em></strong></li>
</ol>
<p>Steer clear of body cleanses that contain enemas and strong laxatives, as natural cleanses are better for overall health and wellness without the negative side effects. You don’t have to feel uncomfortable or risk dehydration, extreme fatigue, obnoxious trips to the toilet, or severe nutrient deficiencies to reap the health and wellness benefits of a cleanse.</p>
<ol start="7">
<li><strong><em>Don’t Cause Negative Side Effects</em></strong></li>
</ol>
<p>Don’t settle for body cleanses that send you to the bathroom every hour, cause bloating, or lead to other negative side effects associated with strong laxatives. Choose natural cleanses that keep you regular and detoxify your body with bowel movements two or three times a day.</p>
<ol start="8">
<li><strong><em>Are Loaded with Essential Nutrients</em></strong></li>
</ol>
<p>The Hallelujah Diet cleanse is loaded with vitamins, minerals, and other essential nutrients that restore damaged cells and speed up toxin elimination. You’ll also drink lots of water to enhance the detox process. Steer clear of detoxification programs that cut out food altogether or severely restrict certain nutrients.</p>
<h2><strong>Is A Hallelujah Diet Cleanse Right for Me?</strong></h2>
<p>The Hallelujah Diet detoxifies and nourishes your body at the same time for better overall health and wellness, as detoxification isn’t supposed to be uncomfortable or debilitating. Check in with your nutritionally knowledgeable health care provider before taking dietary supplements and avoid body cleanses if you’re pregnant or nursing.</p>
<p>When you’re ready to reap the health and wellness benefits of a cleanse without the risks or side effects associated with other detox plans, <a href="https://shop.myhdiet.com/detox-supplements.html">try one of our many detox and cleanse dietary supplements</a> today! You’ll feel better, look better, and notice improvements in your mood! After a cleanse, <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf?utm_source=Hallelujah%20Diet%20Get%20Started%20Guide%20Page&utm_medium=image%20button%20link&utm_campaign=Get%20Started%20Guide%20pdf%20link&utm_term=get%20started%20guide&utm_content=get%20started%20guide">continue on with the Hallelujah Diet meal plan</a> to maintain optimal health and lower your risk of disease.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/what-is-the-best-cleanse-to-improve-my-overall-health" rel="nofollow">What Is the Best Cleanse to Improve My Overall Health?</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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<br />
from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet http://bit.ly/2IbkFOZ

What Is the Best Cleanse to Improve My Overall Health?

Cleansing your body detoxifies it to help you look and feel your best and eliminate heavy metals and other contaminants that can build up. C...