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What You Can’t Eat, What You Should eat, and Why

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Does the fact that we live in Australia affect this?

“Even with these ‘higher risk foods’ mentioned above, the bacteria may only be present 1-2% of the time, and usually in very small amounts that are unlikely to infect anyone. As a result, the number of listeriosis cases in Australia is increasing, which may be due to the messages directed to pregnant women to avoid these higher risk foods, as well as the food industry’s rigorous efforts to minimize contamination.

Are there foods that we think we should avoid that are okay?

Common allergens (e.g., peanuts, nuts, eggs, cow’s milk, soy, fish, shellfish, wheat) – avoiding them during pregnancy and breastfeeding can have a significant impact on the likelihood of an infant developing food allergies. Current research suggests that the frequent intake of allergens during pregnancy and breastfeeding helps strengthen the baby’s immune tolerance. “

The foods that you should avoid

1. Raw fish

Fish is one of the most important foods to eat during pregnancy because it contains many brain-building omega-3 fatty acids and is an excellent source of iodine. However, when you are pregnant it is important to avoid raw seafood and cooked, ready-to-eat seafood, as they are at a higher risk of contamination with listeria

2. Fish that are high in mercury

Mercury can build up in high levels in the bloodstream and cause problems for your baby’s nervous system. Limit your intake of flake, swordfish, marlin, orange bass, barramundi, catfish and southern bluefin tuna. Instead, choose fish with a low mercury content such as salmon, sardines, cod or canned tuna. Other types of fresh seafood, such as shellfish and crustaceans, contain less mercury and pose no risk.

3. Uncooked meat and poultry

Meat and poultry are cooked thoroughly at high temperatures until there is no trace of pink meat or blood. Hot takeaway chicken is safe when it’s freshly cooked and still hot. Use up leftovers within 24 hours and warm up well.

4. Processed meat

Processed meats and sausages like ham, salami, and lunch should be avoided as they are not only high in saturated fat and salt, but also pose a risk for listeria.

5. Soft cheese

Soft cheeses (like brie, camembert, and gorgonzola) are made with mold and have a high risk of contamination with listeria. Instead, opt for hard cheeses like cheddar and parmesan.

6. Liver

Limit the liver to very small amounts (no more than 50 g per week) as it contains high levels of vitamin A which can affect your baby’s development. Remember, this includes pate.

7. Food supplements with vitamin A.

Make sure you are taking a multivitamin that specializes in pregnancy. While small amounts of vitamin A are important for your baby’s development, too much vitamin A can lead to liver damage and even cause congenital birth defects.

8. Packaged salads

Packaged salads, vegetables and fruits are at a higher risk of contamination with Listeria. Instead, buy whole fruits and vegetables and then cut them up yourself as needed. Avoid buffets and salad bars where the salads have been standing for a while so the listeria can grow.

9. Shop-bought sushi see below

As with prepackaged salads, store-bought sushi is at higher risk of contamination with listeria. If you have food cravings, try making your own from home.

10. Stone melon

Rockmelon is at high risk of Listeria contamination. It is best to avoid this during pregnancy.

11. Bean sprouts

Like stone melons, bean sprouts have a high risk of contamination with listeria. It is best to avoid these altogether during pregnancy.

12. Raw milk

Raw milk and products made from it (such as goat cheese) should be avoided during pregnancy. You shouldn’t do without soft ice cream either, because Listeria like to multiply in the cracks of the machine. Go for pasteurized and ultra-heat-treated (UHT) milk.

13. Raw or partially cooked eggs

Eggs should be cooked thoroughly until the egg white is set and the yolk thickens. Discard any eggs with a crack in the shell, as salmonella can get into the egg through these cracks. It is also very important to avoid foods that contain raw egg, such as mayonnaise.

14. Too much caffeine

Unfortunately, too much caffeine can increase your risk of miscarriage and low birth weight. Limit your intake to no more than 200 mg per day during pregnancy. This corresponds to about 1 to 2 cups of espresso, 2 to 3 cups of instant coffee and 3 to 5 cups of tea (depending on the strength). Another option are decaffeinated varieties. They are now so good that they taste like the real thing! (Note: decaffeinated still contains some caffeine, but in tiny amounts!). Some energy drinks (like Red Bull and V) contain caffeine or guarana (a source of caffeine) and should also be avoided during pregnancy.

15. Fermented foods

It’s a good idea to avoid fermented foods like sauerkraut, kimchi, and kombucha while you are pregnant. While these foods are fermented to encourage good bacteria to grow, they can also contain bad bacteria.

16. Alcohol

This one is a breeze. Alcohol can seriously harm your developing bladders, especially in the early stages of pregnancy. Refraining from alcohol is the safest option.

17. Treats with high sugar content

Limit your intake of high-sugar foods (like soft drinks and lollipops) during pregnancy to reduce the risk of chronic conditions like diabetes and heart disease.

18. Soft ice cream

Another common carrier of Listeria due to its high moisture content and the possibility of a messy machine being housed in it.

19. Herbal teas

Consuming too much herbal tea during pregnancy can affect the baby’s growth and development. Herbal teas like peppermint and ginger are fine as long as you don’t consume more than 3 cups a day; more than this and you can increase your risk of premature births and low birth weight babies. Licorice, evening primrose oil tea, rooibos and fennel tea should be avoided completely because of the negative risks.

What foods are good to eat?

“When it comes to pregnancy (and fertility), I recommend a Mediterranean diet. Long considered one of the healthiest diets in the world, the Mediterranean diet is associated with a variety of positive health benefits. There has been an incredible amount of research, over a long period of time suggesting that the Mediterranean Diet is one of, if not the ‘best’, diets for increasing overall health and life expectancy, and it is no different when it comes to pregnancies.

“There are slight variations in diet, but the guidelines remain fairly consistent. The focus is mostly on high intakes of vegetables, fruits, fish, whole grains, nuts, seeds, legumes and extra virgin olive oil.”

Research shows:

  • May reduce the risk of negative pregnancy outcomes, such as:
    • Gestational diabetes
    • Premature birth
    • excessive weight gain in pregnancy
    • Emergency caesarean sections
    • Perineal trauma
    • small / or large for newborn babies of gestational age
  • Improves the baby’s health:
    • Reduced occurrence of low birth weight
    • Small for gestational age
    • Premature birth
    • Premature birth
    • Reduces the risk of obesity in children
    • Improved blood pressure readings

What other nutrition tips do you have for pregnant women?

  • # 1 – Take a prenatal supplement
  • Fruit: 2 – 3 servings per day
  • Whole grains: 4-8 servings per day – think of low GI carbohydrates, not “no” carbohydrates
  • Vegetables: 5 servings per day
  • Dairy products: 2 ½ servings per day
  • Meat / alternatives: 3 ½ servings per day
  • Fish / seafood: 2 – 3 servings per week (particularly fatty fish such as salmon, sardines, tuna, etc.)
  • Include more plant-based protein in your diet – think of whole grains, nuts, seeds, legumes, and beans
  • Enjoy healthy fats – think extra virgin olive oil, oily fish (like salmon), avocado, nuts
  • Liquid: at least 2L per day
  • Energy demand 2nd / 3approx Trimester: an additional 600kJ per day
  • Reduce your consumption of excess salt, sugar, and saturated fats

Why do you need a supplement?

“We know what happens during pregnancy, we program the developing baby and have a major impact on its physical growth, brain development and health in later life. Whether you are already pregnant or planning to conceive, there are certain vital nutrients that are crucial to successful conception, and a healthy pregnancy Deficiency of nutrients during this time can lead to serious complications for both mother and baby.

“My most important tip for pregnant women or children who want to get pregnant is to take a high quality prenatal vitamin. This is the most important investment you can make for your future baby.

“There are many ways that high quality prenatal nutritional supplements can have a positive impact on your baby’s future health and development. By making sure you are getting all of the essential nutrients you and your baby need (through quality prenatal supplements and a healthy diet), you can help:

  • Optimize your genetic programming
  • Ensure the healthy development of the embryo
  • Reduce the risk of neural tube defects (and other birth defects)
  • Reduce the risk of premature delivery
  • Reduce the risk of low birth weight
  • Reduce the risk of allergies
  • Reduce the risk of eczema
  • Improve brain development and cognitive skills
  • Improve your lifelong mental, emotional, and physical health
  • Reduce the risk of chronic diseases (e.g. diabetes, heart disease, obesity)
  • Strengthening the baby’s immunity
  • Influence taste preferences
  • Influence your future weight
  • Extend your baby’s lifespan

Note – A prenatal food supplement is particularly important for women on a vegetarian / vegan diet. These diets make it difficult to meet needs for many essential nutrients, so women can be at risk of nutrient deficiency.

Whole Grains Health

4 Positive Changes to Make in 2022

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(Family Features) Before you completely overhaul your lifestyle, remember that positive change may just be a few simple steps away. Starting small with achievable goals can help you stay on track throughout the year.

drink more water
Preventing dehydration, maintaining normal body temperature, and lubricating joints are all benefits of drinking enough water every day. Try to carry a reusable bottle as a reminder, choose water over sugary drinks and opt for water when eating out.

learn to cook
If you’re not comfortable in the kitchen, start with simple recipes that don’t force you to sacrifice taste. After all, it’s easier to stick to a meal plan when you enjoy the foods you’re preparing. For example, Baja Fish Taco Bowls take just 20 minutes for a flavorful, freshly-seasoned family meal, and Mediterranean Rice Bowls with Zucchini Fritters are a satisfying step toward meatless meals at home.

Eat more whole grains
Skip refined grains and instead opt for whole grains like brown rice and quinoa, which offer a fuller package of health benefits. You can count on options like Success Rice’s Boil-in-Bag Brown Rice and Tri-Color Boil-in-Bag Quinoa, which are ready in just 10 minutes, to take the guesswork out of cooking while giving home cooks more time to focus to give on uplifting crockery for loved ones.

Create a nutrition plan
Creating weekly menus can help you avoid drive-through by scripting meals for breakfast, lunch, and dinner. Plus, it makes grocery shopping easier (and less frequent) as you can buy all the ingredients you need for the week ahead in one go. Encourage family members to offer suggestions so the planning process doesn’t become overwhelming.

For more delicious recipe inspiration, visit SuccessRice.com.

Mediterranean rice bowls with zucchini fritters

Preparation time: 20 minutes
Cooking time: 20 minutes
Servings: 4

  • 1 bag of Brown Success Rice
  • 2 medium zucchini, grated
  • 1 teaspoon of salt
  • 2 eggs
  • 3 spring onions, thinly sliced
  • 1 tablespoon fresh dill, finely chopped
  • 1 garlic clove, chopped
  • 1/2 cup all-purpose flour
  • 1/4 cup grated parmesan cheese
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/2 cup canola oil
  • 2 cups diced cucumber
  • 2 cups cherry tomatoes, halved
  • 1/2 cup feta, crumbled
  • 1/2 cup garlic hummus
  1. Prepare rice according to package directions.
  2. In a medium bowl, toss zucchini with salt; leave on for at least 10 minutes. Place in a colander and squeeze out excess moisture. Pour back into the bowl and stir in the eggs, scallions, dill, and garlic.
  3. In another bowl, whisk together flour, parmesan, baking powder, cumin, and pepper. Stir the dry mixture into the zucchini mixture and mix into a thick batter.
  4. In a large skillet over medium-high heat, heat 1/4 cup oil. Portion 2 tablespoons of batter into the pan for each donut. Fry 2-3 minutes per side until golden brown, adding remaining oil as needed. Drain on a tray lined with kitchen paper.
  5. Divide rice among four bowls. Top each with cucumber, tomatoes, feta and donuts. Garnish each bowl with a scoop of hummus.
  6. Substitutes: Hummus can be substituted with prepared Greek tzatziki sauce if desired.

Baja Fish Taco Shells

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4

  • 2 bags of Success Tri-Color Quinoa
  • 2 tablespoons olive oil
  • 4 white-fleshed fish fillets (5-6 ounces each)
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon salt
  • 3/4 cup plain Greek yogurt
  • 1 tablespoon lime zest
  • 1 teaspoon lime juice
  • 1/4 teaspoon ground cumin
  • 4 cups of packaged baby kale
  • 1 ripe avocado, halved, pitted, peeled and thinly sliced
  1. Prepare quinoa according to package instructions.
  2. Heat oil in a large skillet over medium heat. Season fish with Cajun seasoning and salt. Cook 2-3 minutes per side, or until fish is lightly browned and beginning to crumble. Put aside.
  3. Whisk together the yogurt, lime zest, lime juice, and cumin in a small bowl.
  4. In a medium bowl, mix together the quinoa and kale. Divide into four bowls. Top each with fish, sliced ​​avocado and a dollop of yoghurt lime cream.
  5. Substitutes: Taco seasoning or chili powder can be used in place of Cajun seasoning. Arugula or baby spinach can be used instead of kale.

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New year, new workout routine. Here’s how to avoid burning out

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Nisha Sharma/EyeEm/Getty Images

We’ve all heard about it work-related burnout, whether from personal experience or from others who have experienced it, and it’s a real threat to your mental and physical health. However, burnout is not solely limited to work-related endeavors. It can also happen on a physical level when you start a new exercise routine and go a little too hard at first.

Here’s the real catch: Workout burnout isn’t just for fitness newbies — it can happen to anyone. When you start a new exercise routine (even if you’re in shape from other types of exercise), you can burn out right from the start if you don’t take the right steps to recover and allow your body to properly adjust to the new workout you are about to do incorporate into your fitness routine.

“Whenever you start a new exercise program, whether it’s HIIT, running, or Pilates, you can expect your body to experience a natural type of ‘shock to the system,'” says Brooke Taylor, certified trainer and founder of Taylored Fitness. “Every time you incorporate a new type of exercise into your workout, you’re recruiting the muscles in a different way,” says Taylor.

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You may be thinking, if you’re already in shape, why is it taking longer than normal to recover from exercise? Or maybe you’re worried you’re not making the progress you want because you’re so sore all the time. Here’s why: When you pick up a new exercise routine, such as Pilates, when you’re used to running, your body uses different muscles or uses them in a different way than it’s used to. “Running activates your fast-twitch muscle fibers to hit the ground and accelerate, while Pilates activates the small intrinsic muscle fibers that surround your core, spine, glutes, etc. This can make you more tired or sore from another type of activation,” explains Taylor.

If you’re feeling excessively sore or tired after a workout and are concerned that you’re not in shape or making progress, don’t worry. “Actually, it just means you add variety to your workout,” says Taylor. And it’s a good thing to add variety to your workouts, by the way. “It’s very important that you incorporate other modalities of cross training to prevent injury and muscle imbalances and to maintain proper alignment. The same repetitive motion over time can lead to increased stress, leading to tissue breakdown and causing injury,” says Taylor. All of this simply means that doing one workout at a time isn’t good, and variety is a good thing.

Read on to find out how you can help your body adapt to a new exercise routine and avoid burnout.

Group of students in pilates reformer class

Each time you start a new exercise routine, you use different muscles, which can leave you feeling even more sore.

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5 Steps To Adapting To A New Workout (Whether You’re In Shape Or Out)

“Every time you add something new, there’s a good chance you’ll get a little sore from shocking the body. You’re training the body in a different range of motion, recruiting muscle fibers in a different way, and challenging your proprioceptive system, and you might feel a little down,” says Taylor. But all of this can be worked through with the right adjustment, including the following steps that Taylor designed to help you avoid injury and adapt well.

Use a foam roller before each workout

“Make sure you take the time to do a foam roller before each workout,” says Taylor. “Self-myofascial release will dissolve any muscle attachments in the body and lengthen the muscles back into what I like to call a ‘neutral state.’ That way you don’t compensate as much when adding load and it gives the weaker muscles a chance to recruit with forced control and precision.

Warm up properly

“Make sure you take the time to warm up properly. Especially if you’re doing HIIT, running, or some other high-intensity workout to give the body time to get the blood flowing,” says Taylor. She suggests warming up on a treadmill, elliptical trainer, or stairmaster, or doing dynamic mobility exercises. “Especially during the colder months, when your muscles are naturally tighter and your joints might be a little more sore, the last thing you want to do is go from 0 to 100.”

Stretch after every workout

“After each workout, make time for static stretching. This helps bring the muscles back to a neutral state and relieves some of the lactic acid buildup,” says Taylor. She also recommends holding each stretch for 20 to 30 seconds and avoiding pushing your stretch too far or beyond your flexibility threshold.

Rest and have a good rest

“Listen to your body and when you need a break – take a break and have an active rest day in between. Recovery is key to building muscle, improving performance and maintaining the body’s longevity,” says Taylor. You can also try an Epsom salt bath to relax your muscles and body.

Don’t forget good nutrition

What you eat before and after your workout is also key to feeling good and recovering. “Don’t skip meals. Make sure you’re eating every 2 to 4 hours and incorporating nutrient-dense foods into your diet, lean meats, vegetables, fruits, legumes, and whole grains,” says Taylor. “The most important thing is that you stay hydrated and replenish your fluids.”

Check out the Amazon Halo View, the company’s first fitness tracker with a screen

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.

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Whole Grains Health

Liver Fat Is Directly Linked to This Disease, New Study Says — Eat This Not That

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A fatty liver can also have serious effects on your blood sugar levels, according to a new study from Brunel University London.

The researchers reviewed MRI scans of 32,859 people, who looked closely at the size of their livers and pancreas. The researchers relied on a type of method of measuring gene function to study cause and effect, called Mendelian randomization.

Not only did the scientists learn that people who are genetically predisposed to store fat in the liver are more likely to be diagnosed with type 2 diabetes, but it was shown that every 5% increase in liver fat increased that risk by 27 % elevated.

“Our results encourage better treatment for people with nonalcoholic fatty liver disease (NAFLD) and provide evidence for the multiple benefits of weight loss and better screening for diabetes risk in these people,” said lead study author Dr. Hanieh Yaghootkar issued a press release.

The Cleveland Clinic defines NAFLD as a condition affecting one in three adults who are not heavy drinkers. While the cause of this type of liver disease is unknown, obesity and diabetes are considered likely risk factors.

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“I’m not surprised by these results, as NAFLD has been shown to be a key factor in insulin resistance,” said Erin Palinski-Wade, RD, CDE, LDN, CPT, a New Jersey-based nutritionist and author of 2 Day Diabetes Diet. “It makes sense that even small accumulations of fat in the liver would, in turn, increase insulin resistance and thus the risk of type 2 diabetes.”

Additionally, she believes this current study offers tremendous value as it points to the importance of focusing on the prevention of excess fatty tissue in the liver centered on your diet. “Some research suggests that coffee may protect against liver damage from fat accumulation. So if tolerated, drinking up to two cups a day can be beneficial,” says Palinski-Wade.

However, she’s quick to add that stirring in the sugar and cream “can speed up fat buildup in the liver. Instead, enjoy black coffee or sweeten it with flavors like cinnamon or vanilla extract.”

In addition to reducing total sugar intake, Palinski-Wade also advises limiting alcohol consumption. “Following a Mediterranean diet high in plant-based fats, nuts, seeds, whole grains, and oily fish may be the best strategy for reducing fat in the liver,” she says.

Also, consider adding more high-fiber foods to your plate like broccoli, berries, apples, and plenty of leafy greens and legumes. “Fiber may help reduce fatty deposits in the liver while also helping to promote stable blood sugar levels and fight insulin resistance,” says Palinski-Wade.

“One study found that spinach, in particular, may reduce the risk of NAFLD, while the resistant starch found in legumes may also help reduce NAFLD,” concludes Palinski-Wade.

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