Top 5: Must-Haves for Mommies to Be
Now that you’re pregnant, your health is doubly important—you’re taking care of two! Here are our tips for staying happy and healthy from the inside out.
TOP 5: Heart Healthy Foods
Heart disease is still the leading cause of death for both men and women in the United States. There is good news though! Heart disease is both preventable and controllable. By managing health conditions and making smart choices about the foods you eat, you can help protect yourself and your loved ones from this ever-present health threat. Eating plenty of fresh fruits and vegetables is a great start. Sprouts Nutritionist, Janet Little, recommends including some of these heart-healthy foods in your diet to further reduce cardiovascular risk.
Salmon
Salmon is rich in omega-3 essential fats. Omega-3s are fatty acids that reduce inflammation. Studies show that eating one to two servings of fish per week can reduce risk of heart disease (an inflammation response in the body) by 36 percent.Oatmeal
Oatmeal has the highest proportion of soluble fiber of any grain. These soluble fibers bind to digestive acids, which are the precursor to the development of bad cholesterol. Fiber helps your body eliminate these acids.Almonds
Almonds contain calcium and essential fatty acids that can lower your LDL (bad cholesterol). Studies have found that eating just a quarter cup of almonds per day can reduce your LDL by 4.4 percent.Flaxseed
These little guys can give you a one-two health punch benefit. First, they are a great source of fiber (one tablespoon of flax has three grams!). They are also a good source of healthy omega-3 fatty acids, which help reduce your LDL’s.Red Wine
The process of fermenting grapes to make red wine increases their content of flavanols and polyphenol. These are super-rich antioxidants that can help lower blood pressure.Top 5: Foods for Allergy Relief
Blueberries
Blueberries—dried, frozen or fresh—are rich in antioxidants and loaded with phytonutrients that may help boost immunity for allergy sufferers. According to the Mayo Clinic, 3/4 cup of fresh blueberries are low in calories and contain 11 milligrams of vitamin C.Pineapple
Did you know that pineapple has been used for centuries in Central and South America to reduce inflammation? It contains bromelain, a mixture of enzymes that digest protein. The German Commission E approved bromelain to treat swelling and inflammation after sinus surgery. “Although not all studies agree, bromelain may help reduce cough and nasal mucus associated with sinus allergies, and relieve the swelling and inflammation caused by hay fever,” the University of Maryland Medical Center reported.
Cruciferous Vegetables
Are you suffering from itchy, watery eyes? Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, which accumulate in the eye. “These two pigments appear to be able to snuff out free radicals before they can harm the eye’s sensitive tissues,” according to the Harvard School of Public Health. Eating plenty of dark green vegetables, such as collard greens, kale and broccoli, can help keep your eyes in good shape. Don’t forget: cruciferous vegetables should be chopped, crushed or chewed well for maximum benefit!Vitamin C-Rich Produce
For years, oranges have been considered the go-to source for vitamin C. While that reputation is well-deserved—one navel orange packs 82.7 milligrams of vitamin C—there are plenty of other colorful fruits and vegetables that give the citrus a run for its money. Raw red peppers, grapefruits and kiwifruits are among the top five food sources of vitamin C, according to Office of Dietary Supplements. Harvard Medical School says some studies have shown that vitamin C may work in tandem with other micronutrients to boost immunity. However, the jury is still out on vitamin C’s role in preventing or treating health conditions.Sinus-Clearing Spices
If you’ve ever eaten really spicy food, you know it will make your nose run. This is a good thing if you have allergies. Anise, horseradish, cayenne pepper and hot ginger are common spices that act as natural decongestants. Of course, spicy foods will not prevent seasonal allergies and their value for treating symptoms has never been proven. They are simply tasty ways to get some relief!Top 5: Fats to Bring Back Into Your Diet
Back in the 1970s, scientists identified fat as a major risk toward heart disease. The idea was that fat turned into cholesterol and high cholesterol caused heart disease. In the 1990s, scientists realized that there are two types of cholesterol in the body: the high-density lipoprotein (HDL) particles, often called “good” cholesterol; and the low-density lipoprotein (LDL) particles, often referred to as the “bad” cholesterol. We were warned to avoid saturated fats like butter, cheese and meat because these foods contained the “bad” cholesterol which aggressively increases levels of LDLs, thus increasing our risk for cardiovascular disease.
Recently, scientists discovered two different kinds of bad cholesterol particles. One is large and fluffy and the other is small and dense. According to research, it’s the small and dense LDL particles—most likely caused by elevated insulin levels—that increase the risk of heart disease. In moderation, saturated fats like dairy, meat, bacon, butter and coconut oil may not increase the risk of heart disease.
Moderate Consumption is Key
- Butter: Butter boosts many nutrients that protect the heart including vitamins A, D, E, and K, and minerals calcium, selenium and magnesium. Choose Sprouts Organic Butter and reduce your exposure to antibiotics, added hormones and GMOs.
- Meat: Grass-fed meat contains higher levels of long chain omega-3 fatty acids and conjugated linoleic acid (CLA) which may improve the functions of metabolism, immune, nervous and cardiovascular systems.
- Avocados: Avocados contain mono and polyunsaturated fat, and are rich in heart-healthy omega-3s. 1/5 of a medium avocado has 50 calories and provides ample amounts of fiber, potassium and magnesium.
- Coconut Oil: Coconut oil is easily utilized by the body. It contains healthy fats called medium chain triglycerides (MCTs) that increase the efficiency of the liver to burn fat for energy—great for losing weight or maintaining a healthy body weight.
- Dairy: Full-fat dairy slows the breakdown of lactose—a milk sugar—in the liver. Without fat, lactose is digested much more quickly; the liver converts the sugar to fat, resulting in weight gain. Elevated insulin levels and increased weight gain may increase the risk of cardiovascular disease and strokes.
Tips on How to Stay Hydrated
Staying hydrated can have a huge impact on your overall health. Don’t skimp out on this vital nutrient—dressing up with herbs or snacking on foods with high water content can liven up this simple drink! Start with these thirst-quenching tips.
iBastin S, Henken K. University of Kentucky College of Agriculture: Water Content of Fruits and Vegetables. 1994
Tip #1: How Much Water Should You Drink?
While the common advice of drinking eight ounces of water eight times a day is a reasonable baseline, one size does not always fit all. Some people need more water and others less. Things to take into account are how active you are, sweating creates a greater need to hydrate. Likewise, those who are living in hot and humid climates may require more water as well. Using a refillable water bottle or container can help you track how much water you’re drinking throughout the day—and it’s kind to the environment as well!Tip #2: Natural Flavored Water
Infuse with Farm-Fresh Produce: Add sliced cucumbers, wedges of citrus or fresh berries to a frosty pitcher of water. Freeze to Please: Keep water chilled with flavor-filled ice cubes made with lemon juice, coconut water or fresh herbs, like mint and basil. Try Flavored Waters: Try a natural nutrient-enhanced water, free of artificial flavors and dyes. We carry a variety of flavors at Sprouts, like honeydew, kiwi and pomegranate.Tip #3: Eat Fresh Produce
Did you know by eating the daily-recommended servings of fruits and veggies you’re not only optimizing your health, but you’re also consuming various levels of water?Fruits with High Water Content
- Strawberries
- Grapefruits
- Cantaloupe
- Peaches
Vegetables with High Water Contenti
- Cucumber
- Zucchini
- Radish
- Celery
iBastin S, Henken K. University of Kentucky College of Agriculture: Water Content of Fruits and Vegetables. 1994
Tips for Daily Vitamins
It can sometimes be difficult for us to get all of the nutrients we need just from the food we eat! A multivitamin/mineral supplement is a great option for those who don’t get enough vitamins from foods alone, have a poor appetite, or avoid certain foods (like vegetarians or vegans). Probiotics and omega-3s are two additional supplements that are commonly recommended along with a multivitamin.
What Daily Vitamins Should I Take?
Multivitamins
You can take your multivitamin with breakfast—this is often the most convenient time to remember to take your vitamins, since many consume our morning meal in our homes! If you are taking a calcium supplement, do not take along with your multivitamin if your multi contains iron. Calcium interferes with iron’s absorption. Consider taking your multi with breakfast, and take calcium with another meal, such as lunch or dinner.Probiotics
Probiotics are measured in CFUs (colony forming units). Try to find a probiotic that has between 3–50 billion CFUs. If you are older, stressed or have a compromised immune system, aim for the higher-end of CFUs. Look for a nice mix of Lactobacilli and Bifidobacteria. The best time to take your probiotic is in the morning with breakfast.Omegas
You can take your omega-3 supplement any time of the day, but taking it at night time before bed allows you to avoid the common side effect of fishy-tasting burps or breath. Another tip to avoid this is to freeze your omega-3 pills and take them frozen. Selecting omega-3 supplements with a flavored coating also helps! These statements have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, cure or prevent any disease. Please consult with your physician or other healthcare professional for personalized care.
About Emily Weeks
Emily Weeks is a registered dietitian/nutritionist from Dallas, Texas. Emily believes that the secret to a nourished, happy life is to develop a healthy relationship with food, our minds and our bodies. She instills this intuitive eating philosophy in the kitchen, working one-on-one with clients, and on her food and wellness blog, Zen & Spice. Her blog features delicious, easy recipes and simple strategies to learn how to become comfortable in the kitchen and embrace mindfulness. She has been featured on Cosmopolitan, Buzzfeed and Everyday Health, and recently won the Texas Academy of Nutrition and Dietetics 2016 Media Award.Sweeten Up With 5 Natural Sugar Alternatives
Agave Nectar
One Tablespoon = 60 calories Agave comes from the agave plant and is similar to honey in taste and texture, but is lower on the glycemic index because it’s mostly fructose. Best for adding a touch of sweetness on top of sliced fruits, pancakes and oatmeal.Coconut Sugar
One Tablespoon = 18 calories Like raw honey, coconut sweeteners contain a variety of minerals and antioxidants, plus inulin—a fiber that slows blood glucose absorption and promotes friendly bacteria in the digestive tract. It has a nutty, slightly caramel flavor, but does not taste like coconut. Best for substituting in recipes that call for granulated sugars.Honey
One Tablespoon = 64 calories Raw honey is the sticky stuff that is considered, by some, to be a superfood, as it contains antioxidants, minerals, vitamins, amino acids and other nutrients. Raw honey has the same sweetness as granulated sugar and is an acceptable substitute for table sugar. Best for providing a sweet delicate flavor to baked goods, jams and marinades.Stevia
One cup = 0 calories Calorie free, stevia comes from the stevia plant and is completely natural. More than 200 times sweeter than sugar, stevia does not raise blood sugar levels and is popular among diabetics and dieters. Best for baked goods and sweetening up a cup of coffee or a cold drink.Turbinado Sugar
One Tablespoon = 45 calories Turbinado is a sugar cane-based, minimally refined sugar. Blond in color, the course crystals have a delicate molasses aroma and flavor. It’s best for topping cookies and breads with a sugary crackle. The American Heart Association recommends limiting sweeteners to no more than six teaspoons for women and nine teaspoons for men per day, on average.Supercharge Your Smoothie
Smoothies are great all on their own, but why not upgrade your daily concoction with nutrient-rich boosts? From immune-boosting echinacea to antioxidant powerhouse matcha powder, we’ll show you how to supercharge your juice or smoothie.
Flax
Ground seeds add a slightly sweet, nutty flavor and helps to thicken the texture of the shake. Simply grind them up in a coffee grinder before adding to your smoothie.Chia
Chia seeds have a mild, slightly nutty flavor. Add up to two tablespoons for a healthy dose of Omega-3s, protein, calcium, phosphorus and manganese. Soak the whole seeds for about 10–15 minutes just prior to blending. The soaked seeds become gelatinous and blend up well in a high-speed blender.Almond Butter
Almond butter isn’t just for spreading on sandwiches or fruit slices. It also makes a healthy addition to your morning smoothies, yielding a creamier texture, thicker consistency, and nuttier flavor. Almond butter provides an ideal replacement for peanut butter for those who are allergic to it because it’s rich in vitamin E, magnesium and potassium.Whey Protein Powder
Whey protein is naturally rich in branched-chain amino acids (BCAAs) and L-glutamine, which prevents muscle depletion caused by exercising. In fact, it contains the highest levels of BCAAs of any other natural food source. Supplementing your smoothie with all-natural Sprouts Whey Protein also boosts the body’s ability to fight infection, enhances endurance and builds lean muscle mass. Try our great-tasting Chocolate, Vanilla and Strawberry flavors.Matcha Green Tea Powder
Matcha green tea powder boosts the antioxidant value of any smoothie. It may also give you a spike of energy and a stronger immunity. To make a matcha-enriched smoothie, place one teaspoon of matcha powder into a cup, then add a bit of hot water. Whisk the mixture until a smooth paste forms. Add the paste to your favorite smoothie and blend well.Echinacea
Echinacea is a plant that is widely used to help the body fight off many ailments, including flu and colds. People often add echinacea to morning smoothies during winter months to help reduce the duration of an illness and fight bacterial infections.Wheat Germ
Wheat germ is the nutrient-rich embryo of a whole-wheat kernel. It’s rich in B vitamins, essential fatty acids, amino acids, vitamin E and fiber. Four tablespoons of wheat germ will add approximately 4 grams of fiber, 7 grams of protein and 100 calories to your smoothie, according to the U.S. Nutrient Database. If you want fewer calories, add only one tablespoon for 25 calories.Coconut Oil
If you’re looking for more energy, stronger bones and healthier skin, add coconut oil to your smoothies. When you blend up your smoothie be sure to add your coconut oil near the beginning before you start adding your cold ingredients. This prevents coconut oil clumps in your smoothie.Cocoa
Cocoa powder is jam packed with flavanols—the compounds that make chocolate good for you. However, unlike chocolate, it’s low in calories, contains no sugar and is virtually fat-free. Add a tablespoon of cocoa powder for a heart-healthy boost. In our humble opinion, cocoa powder tastes best in smoothies made with bananas and/or nut butter.Ginger Root
According to the New York Times, scientists have found in a variety of studies that ginger eases nausea and vomiting stemming from sea sickness, morning sickness and chemotherapy. Fresh ginger root tastes great in most green smoothies; namely kale, collards and spinach, and is especially nice with apple. It’s a great way to add warmth to your smoothie.Salt: Discover the Varieties
Salt is one of the oldest and most commonly used seasonings around the globe. It takes foods from bland to brilliant. It makes our bodies function and thrive. It’s abundant and inexpensive, but it’s also overused.
The recommended daily allowance (RDA) of sodium for the average adult is 2,360 milligrams, though the Center for Disease Control and Prevention (CDC) recommends no more than 1,500 milligrams.
Sounds like a lot—but don’t be fooled. Those numbers equal about one teaspoon of salt (or less) for the entire day, and there is sodium in pretty much everything we eat. In fact, 80 percent of the sodium we get comes not from the shaker on the table, but from the foods we eat. Currently, American adults are consuming more than 4,000 milligrams per day, due in large part to the presence of so many processed foods in our diets. The second biggest culprit of sodium overload is the food served in restaurants.
Sodium, however, is vital for a healthy body. It helps maintain water balance and pH levels and enables cells to draw in nutrients. Excessive sweating can lead to salt cravings as an indication of a loss of sodium, dehydration, and/or an electrolyte imbalance. (Be sure to hydrate sufficiently before, during, and after rigorous workouts.)
In excessive amounts, salt can be dangerous to your health. It can contribute to hypertension, heart disease, and may cause the body to retain too much water. To help avoid excess sodium in your diet, dieticians and doctors suggest caution when adding salt to your foods. Instead use herbs and salt-free seasonings to flavor your foods. If you must add salt, do so sparingly; a little goes a long way.
At Sprouts, we offer many minimally processed foods, but even natural food products can go overboard with the sodium. So be sure to read labels and understand the terminology:
- Sodium/salt-free: Contains less than 5 milligrams of sodium per serving.
- Very low-sodium: Contains 35 milligrams of sodium or less per serving.
- Low sodium: Contains 140 milligrams of sodium or less per serving.
- Reduced sodium: The sodium has been reduced by at least 35 percent from the regular version.
- Light in sodium: The sodium has been reduced by at least 50 percent from the regular version.
- Unsalted or no salt added: No salt is added during the processing of these foods.
Table Salt
Table salt, also known as sodium chloride, is mined from underground salt deposits. It is usually heavily processed, stripped of any trace minerals, and may contain chemical additives to prevent clumping. Iodine is often added to processed table salts as an essential nutrient. What it’s good for: Table salt dissolves quickly, so it is ideal for baking. Due to its fine granules, a single tablespoon of table salt contains more salt than a tablespoon of kosher or sea salt.Sea Salt
Sea salt is produced through the evaporation of seawater. The evaporation process leaves behind trace minerals and elements indicative of the water source, giving sea salt variations in color and taste. Colors include pink and gray, both prized in the culinary world. You can also find sea salt in fine granules. What it’s good for: A favorite of chefs who appreciate how the larger granules of sea salt add textured crunch when added at the last moment to finished dishes. It’s also delicious when very lightly sprinkled atop caramel or dark chocolate treats.Kosher Salt
Kosher salt can be produced from the evaporation of seawater or mined from underground deposits. The name refers to the koshering process. Kosher salt contains no preservatives. What it’s good for: Kosher salt is another favorite of chefs for its coarse texture. The large crystals make it ideal for preserving because they easily draw moisture out of meats and other foods.Fleur De Sel
Meaning “flower of salt” in French, fleur de sel is a hand-harvested sea salt. It is scraped from the top layer during the evaporation process before it sinks to the bottom of large salt pans. It contains more mineral complexity than table salt and varies in color from white to gray to pink. Since it is hand-harvested and scarce, it is expensive and is usually reserved for the most special of dishes in the culinary world. Fleur de sel is a specialty item that can be found in gourmet stores or online. What it’s good for: Fleur de sel makes a fine finishing touch to any gourmet or special meal.Non-dairy Alternatives
For years, soy milk was the go-to alternative to dairy milk. These days you can find a great diversity of milks made from sources ranging from nuts, to rice and hemp. But what do these milk alternatives really taste like? We were curious, and decided to hold a tasting party (staff meeting) and invited the most discerning of palates (the entire Sprouts marketing department). We swished, sniffed and sipped seven unique “milks,” noting what we liked best and what we would consider doing with each.
There are many reasons that you might seek a milk alternative. Perhaps you are lactose intolerant or vegan. You might be looking to add a unique flavor to a recipe. Or maybe you are just curious about all the different options. The task of choosing the right dairy substitute can be daunting: the shelves are filled with choices, and many are made from surprising sources. So we commandeered a recent staff meeting to help you discover some “udderly” different milk choices.
We kept things simple by sampling only shelf-stable products in plain or original flavors from a variety of different brands. Participants were asked to consider taste, color, consistency and versatility. We found the experience enlightening and some participants even discovered a new favorite beverage.
There are many reasons that you might seek a milk alternative. Perhaps you are lactose intolerant or vegan. You might be looking to add a unique flavor to a recipe. Or maybe you are just curious about all the different options. The task of choosing the right dairy substitute can be daunting: the shelves are filled with choices, and many are made from surprising sources. So we commandeered a recent staff meeting to help you discover some “udderly” different milk choices.
We kept things simple by sampling only shelf-stable products in plain or original flavors from a variety of different brands. Participants were asked to consider taste, color, consistency and versatility. We found the experience enlightening and some participants even discovered a new favorite beverage.