Vedani Botanicals Organic Skincare

It’s not everyday that I have a chance to discover a new organic skincare company as lovely as Vedani Botanicals. Born from a passion for skincare and aromatherapy, this brand has 17 years of expertise in creating pure skincare for women and men. Now, please, let’s take a minute to admire the packaging! Organic skincare […]

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Organic Beauty Haul – Makeup/Skincare/Tan

I wanted to share some recently purchased organic/natural products, including skin care, makeup and tanning. You might see something you'd like to try! Continue Reading →

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Lignans Save Lives

By Dr. Mercola

Lignans are a type of plant compound known as polyphenols. Lignan precursors are most abundant in flaxseeds, although they’re also found in other seeds (like sesame seeds), berries, fruits, vegetables, and whole grains.

When you consume lignan precursors, bacteria in your gut convert the “plant” lignans into “human” lignans, including enterodiol and enterolactone, which have weak estrogenic activity.

This can be beneficial for women’s health, because if you have naturally high estrogen levels, the weak “estrogens” from lignans may bind to some of your estrogen receptor sites, thereby actually reducing total estrogen activity. As explained by Dr. Christine Horner, a board certified general and plastic surgeon, who wrote an award-winning book on how to protect and fight breast cancer naturally:

“There are all sorts of different strengths to estrogens. Let's say estradiol, which is the strongest, most abundant form – if it hooks on to the estrogen receptor, it may cause a thousand cell divisions.

But if a plant estrogen hooks on, it may cause one. When you flood your system with these plant estrogens, I'd say it's kind of like a game of musical chairs.

There are only certain numbers of receptors, and whoever gets their first, gets it. They're blocking the strong estrogens from getting on, so that's why it has an inhibitory effect."

On the other hand, if your estrogen levels are low, lignans may help to supplement your levels to promote a more optimal balance. Its effect on hormonal balance is just one way these plant compounds may benefit your health.

Lignans May Help Fight Cancer

The anti-estrogenic effects of lignans (i.e. their ability to block the effects of estrogen in some tissues) could potentially help reduce the risk of hormone-associated cancers (breast, uterine, ovarian, and prostate).¹ According to a review published in Critical Reviews in Clinical Laboratory Sciences:²

“Experimental evidence in animals has shown clear anticarcinogenic effects of flaxseed or pure lignans in many types of cancer.”

There is also research suggesting that postmenopausal women who have a high intake of dietary lignans have a 15 percent lower risk of breast cancer compared to those with a low intake.³

A meta-analysis of 21 studies similarly found high lignan exposure may be associated with a reduced breast cancer risk in postmenopausal women,⁴ and a study of thousands of Canadian women also revealed lignan-rich flaxseed intake is associated with a reduction in breast cancer risk.⁵

A study comparing the effects of sesame seed lignan and flaxseed lignan in reducing the growth of human breast tumors in mice revealed that sesame seed lignan reduced palpable tumor size by 23 percent compared to control and also increased apoptosis (programmed cell death).⁶

Both types of lignans also reduced tumor cell proliferation, but overall, the sesame seed lignan was more effective than the flaxseed lignan in reducing breast tumor growth.

Lignan-Rich Flaxseeds for Cancer Prevention?

Research has shown promising results related to flaxseeds (the richest dietary source of lignan precursors) and cancer. As reported by the University of Maryland Medical Center:⁷

“… [P]ostmenopausal women who were newly diagnosed with breast cancer ate a muffin with 25 grams dietary flaxseed every day for 40 days. The study found that adding flaxseed to the diet may have the potential to reduce tumor growth in women with breast cancer.

… Animal studies show that lignans may slow the growth of colon tumor cells. Population studies suggest that flaxseed may reduce the number of abnormal cell growths, which are early markers of colon cancer.”

Further, according to Dr. Horner, there are hundreds of studies showing that flax not only protects against breast cancer more effectively than any other food we know of but may also shrink breast tumors.

She also cites research by Lilian Thompson of the University of Toronto, who has done many studies on flaxseeds and estrogen-positive tumors. In one of Dr. Thompson’s studies, she found that estrogen-positive breast tumors shrank in every woman given flaxseeds for three weeks.

“I had personal experience with this,” Dr. Horner said. “My business manager’s mother developed breast cancer.

I started her on three tablespoons of flaxseed per day, plus a potent herbal antioxidant. Her tumor was 1.5 cm on mammogram. At the time of surgery three weeks later her tumor had shrunk to 0.5 cm.

With all these cancer-fighting effects, not surprisingly, research shows that women who have the highest level of lignans in their body have the lowest risk of breast cancer.

Flaxseeds contain 100 times more lignans than any other known plant source and are one of the most powerful foods you can eat to lower your risk of breast cancer.

Here’s the key to understanding this controversy: Plant estrogens are not the same as the estrogens your body makes or synthetic estrogens found in hormone replacement therapy.

They are very different. Many actually act more like selective estrogen modulators or SERMS (Tamoxifen is a SERM) and as aromatase inhibitors like Arimidex. These plant chemicals act in so many complex ways that we may never fully understand them all.”

Dr. Thompson’s and others' research show that flax lignans fight breast cancer: in a number of ways, including:

Lowering your overall production of estrogen	Blocking environmental estrogens from attaching to breast tissue
Creating more of a "good" protective type of estrogen	Protecting your breast tissue from the damaging effects of environmental toxins
Decreasing three different growth factors associated with the growth of breast cancer	Blocking the aromatase enzyme in a way similar to the drug Arimidex
Lengthening your menstrual cycle	Blocking the estrogen receptor in a way similar to the drug Tamoxifen

Heart Health Benefits of Lignans

Aside from cancer, there is evidence that eating a diet rich in plant lignans may be linked to a lower risk of heart disease. In a study of nearly 2,000 men, those with the highest enterolactone levels, which are a marker of plant lignan intake, were significantly less likely to die from coronary heart disease than those with the lowest levels.^8,9

Research also shows that adding flaxseeds to your diet may have a favorable effect on cholesterol levels, although it’s unknown at this time if that’s due to the lignans or other heart-healthy nutrients or phytochemicals found in flaxseeds (such as plant-based omega-3s or fiber).¹⁰

In a study that also compared flaxseed lignans with sesame seeds lignans, the sesame seed lignans appeared to lower TBARS (Thiobarbituric Acid Reactive Substances) concentration and increase vitamin E while the flaxseed lignans did not.¹¹ Increased levels TBARS are associated with diseases such as atherosclerosis, heart disease, diabetes, liver disorders, and inflammatory rheumatic diseases.

Potential Bone Health and Antioxidant Effects

It’s known that phytoestrogens’ estrogenic effects in bone could help maintain bone density. In the case of osteoporosis, research suggests enterolactone excretion (a marker of dietary lignan intake) was positively associated with bone mineral density in the spine and hip of postmenopausal women, although more research is needed in this area.¹²

It is also suggested that lignan precursors may have beneficial effects that are unrelated to its interactions with estrogen receptors. Among these are potential antioxidant effects. According to the Linus Pauling Institute:¹³

“Lignans can act as antioxidants in the test tube, but the significance of such antioxidant activity in humans is not clear because lignans are rapidly and extensively metabolized. Although one cross-sectional study found that a biomarker of oxidative damage was inversely associated with serum enterolactone levels in men, it is not clear whether this effect was related to enterolactone or other antioxidants present in lignan-rich foods.”

What Are the Best Food Sources of Lignans?

Seeds (flax, pumpkin, sunflower, poppy, and sesame), berries, and vegetables are among the best food sources of lignans. Flaxseed is the richest dietary source and crushing the seeds may improve lignans’ bioavailability. However, because flaxseeds are highly perishable and turn rancid rapidly, you should buy organic whole seeds, and grind them yourself just prior to use (avoid pre-ground versions). Flaxseed oil does not typically contain lignans.

In the US, consumption of phytoestrogens such as lignans is low. It’s thought the average intake for postmenopausal women is less than 1 milligram (mg) a day, with 80 percent of that from lignans. You may need to consume between 50 and 100 mg of lignans a day to raise enterolactone to beneficial levels, which is the equivalent of three or four tablespoons of unrefined ground flaxseed per day. You can also find beneficial lignans in supplement form. If you’d like to increase your dietary intake, the chart below, from the Linus Pauling Institute, shows the total lignan content of a variety of foods:¹⁴

Total Lignan Content of Selected Foods
Food	Serving	Total Lignans (mg)
Flaxseeds	1 oz	85.5
Sesame seeds	1 oz	11.2
Curly kale	½ cup, chopped	0.8
Broccoli	½ cup, chopped	0.6
Apricots	½ cup, sliced	0.4
Cabbage	½ cup, chopped	0.3
Brussels sprouts	½ cup, chopped	0.3
Strawberries	½ cup	0.2

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Foods, Supplements, and Other Lifestyle Strategies That Promote Good Vision

By Dr. Mercola

Contrary to popular belief, deteriorating vision is primarily a side effect of modern lifestyle. Aging does not automatically mean you will lose your eyesight. The key is to properly nourish your eyes throughout the years, and avoid chronic eye strain.

For example, I noticed my near vision started to deteriorate around 20 years ago, but after applying these principles, at 61, I don't wear reading glasses unless I need to see small print and there is very little light.

Staring at a computer screen for hours on end is a common cause of blurred vision, short-sightedness, and other eye problems.¹

Spending time outdoors is helpful, and research suggests that children playing outdoors for at least 40 minutes a day have a reduced risk of short-sightedness.²

Your diet may be paramount though. Chronic vitamin A deficiency, for example, can lead to total blindness. Other nutrient insufficiencies significantly contribute to the development of macular degeneration.

Macular Degeneration Can Be Slowed or Prevented

Age-related macular degeneration (AMD) is the most common cause of blindness among the elderly, followed by cataracts. There are two forms of macular degeneration:³ dry and wet.

Dry macular degeneration is the milder version that causes few symptoms, but it can degenerate into the wet form, in which blood vessels start growing in the back of your eye, causing your vision to blur.

A hallmark of wet AMD is loss of vision in the center of your field of vision. A healthy diet can likely prevent AMD in the first place, but supplements have also been shown to help slow down or stop the progression from the dry to the more advanced wet form.

As reported by The New York Times:⁴

"The federally funded Age-Related Eye Disease Study... found that people at high risk for advanced age-related macular degeneration could cut that risk by about 25 percent by taking a supplement that included:

500 milligrams of vitamin C, 400 I.Us of vitamin E, 10 milligrams of lutein, 2 milligrams of zeaxanthin, 80 milligrams of zinc, and 2 milligrams of copper."

Antioxidant-Rich Diet Protects Your Vision

Macular degeneration and cataracts are largely driven by free radical damage, and may in many cases be largely preventable by eating foods rich in antioxidants, such as:

• Anthocyanins, found in blueberries, bilberries, and black currants
• Lutein and zeaxanthin,⁵ found in green leafy vegetables and orange and yellow fruits and vegetables.

• Research shows those who consume the highest levels of lutein and zeaxanthin have a 40 percent lower risk of advanced wet macular degeneration compared to those who eat the least⁶

• High quality animal-based omega-3 fats like those found in krill oil and wild-caught Alaskan salmon
• Bioflavonoids found in tea, cherries, and citrus fruits
• Vitamin D, found to some extent in various foods such as meats, but primarily created in response to direct sun exposure on bare skin. Vitamin D is particularly important for those with genetic risk factors for AMD.

• Recent research^7,8,9 found that middle-aged women who have a high-risk genotype and are vitamin D deficient are 6.7 times more likely to develop AMD than those without this genetic risk factor who also have sufficient vitamin D.

Lutein and Zeaxanthin — Two Key Nutrients for Your Eyes

Lutein and zeaxanthin are two key nutrients for eye health,¹⁰ as both of them are found in high concentrations in your macula,¹¹ the small central part of your retina responsible for detailed central vision.

Lutein is also found in your macular pigment – known for helping to protect your central vision, and aid in blue light absorption — and zeaxanthin is found in your retina.

Though there's no recommended daily intake for lutein and zeaxanthin, studies have found protective benefits at a dosage of 10 mg of lutein per day, and 2 mg per day of zeaxanthin.

Lutein and zeaxanthin are often found together in foods, although zeaxanthin is far scarcer than lutein. They're primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods.

Carrots, squash, and other orange and yellow fruits and vegetables also contain high amounts. In fact, the word lutein comes from the Latin word "luteus," which means "yellow." If you remember this, it may help you pick out vegetables likely to contain higher amounts of these two nutrients.

According to a 1998 study in the British Journal of Ophthalmology,¹² orange pepper had the highest amount of zeaxanthin of the 33 fruits and vegetables tested.

Egg yolk from organically-raised, free-range pastured eggs is another source of both lutein and zeaxanthin that is well absorbed by your body. Interestingly, research^13,14 shows that adding a couple of eggs to your salad can increase the carotenoid absorption you get from the whole meal as much as nine-fold.

Astaxanthin, a Powerful Promoter of Eye Health

Astaxanthin is a highly effective antioxidant produced by the microalgae Haematococcus pluvialis. When the water supply dries up, this microalgae produces astaxanthin to protect itself from ultraviolet radiation. There are only two main sources of astaxanthin: the microalgae that produce it, and the sea creatures that consume the algae, such as salmon, shellfish, and krill.

Compelling evidence suggests astaxanthin may be among the most important nutrients for the prevention of blindness. As noted by Valensa:¹⁵ "[A]ntioxidants which can cross the blood brain/eye barrier would be expected to provide enhanced protection of the retina particularly if the antioxidant can reach the central retinal macula."

Dr. Mark Tso,¹⁶ who works at the Wilmer Eye Institute at Johns Hopkins University, was the head of clinic when I worked at the University of Illinois Eyebank in the1970s. He has demonstrated that astaxanthin easily crosses the eye barrier, and exerts its effects with more potency than any of the other carotenoids — including lutein and zeaxanthin — without any adverse reactions.

Other researchers^17,18 have confirmed Dr. Tso's findings, and studies have demonstrated that astaxanthin offers potent protection against a number of eye-related problems, including:

Cataracts	Age-related macular degeneration	Cystoid macular edema	Inflammatory eye diseases (i.e., retinitis, iritis, keratitis, and scleritis)
Diabetic retinopathy	Glaucoma	Retinal arterial occlusion	Venous occlusion

Astaxanthin also helps maintain appropriate eye pressure levels that are already within the normal range, and supports your eyes' energy levels and visual acuity. Depending on your individual situation, you may want to take an astaxanthin supplement. I recommend starting with 4 mg per day. Krill oil also contains high quality animal-based omega-3 fat in combination with naturally-occurring astaxanthin, albeit at lower levels than what you'll get from an astaxanthin supplement.

Black Currants and Bilberries, Two Powerful Berries for Eye Health

Dark blue or purplish, almost black-colored berries like black currants and bilberries contain high amounts of the antioxidant anthocyanins. Black currants contain some of the highest levels. They're also rich in essential fatty acids, lending added support to its anti-inflammatory properties. For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option, especially when they're in season.

Bilberry,^19,20 a close relative of the blueberry, also contains high amounts of anthocyanins, just like the black currant. Research suggests the bilberry may be particularly useful for inhibiting or reversing macular degeneration. A 2005 study in the journal Advances in Gerontology²¹ found that rats with early senile cataract and macular degeneration who received 20 mg of bilberry extract per kilo of body weight suffered no impairment of their lens and retina, while 70 percent of the control group suffered degeneration over the three month long study.

According to the authors:

"The results suggest that... long-term supplementation with bilberry extract is effective in prevention of macular degeneration and cataract."

As for dosage, Total Health Magazine²² recently noted that "positive results in trials required the ingestion of 50 mg or more per day of anthocyanins. A prudent level of intake would be on the order of 90 or 100 mg of the anthocyanins per day." Similar dosage suggestions are given by the editors of PureHealthMD,²³ who note that:

"When looking for a bilberry supplement for the eye, choose one that also includes 10 to 20 mg lutein and 1 to 2 mg zeaxanthin. Patients should target 80 to 160 mg daily. Those seeking prevention of eye disease, or just protection of the cells, can target 40 to 80 mg daily in combination with other antioxidant vitamins or in fruit combinations, such as blueberry/bilberry/raspberry."

The Bates Method May Help You See More Clearly

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While it's easy to assume that once your vision has begun deteriorating there's no going back, this assumption may not be entirely true. According to Greg Marsh, a certified natural vision coach and the creator of the CD program Reclaim Your Eyesight Naturally, clear vision is achievable, even if you're already wearing strong corrective lenses.

The method Greg teaches is known as the Bates Method, conceived by Dr. William H. Bates over 100 years ago. A board-certified ophthalmologist at the top of his field, Dr. Bates helped many people regain their vision with his technique. In fact, it was so effective that optometrists lobbied the local politicians to ban it! Unfortunately, they succeeded, and the Bates Method ceased to be used.

The method is based on a rather simple premise. When you strain your eyes, such as when you squint, this action squeezes your eyeballs, contorting them. This makes your vision blurry, as it alters where the field of vision "lands" on your retina. By identifying the source of the stress and strain, you can learn to let it go, relax, and thereby getting your vision back.

Basically, your vision is not compromised because of weak eye muscles. They're strong enough. But, they're too tensed to work properly, so you have to learn to relax them. Unfortunately, when you wear glasses, you're actually retraining your eyes to strain in order to see all day long. So, ideally, you'll want to remove your glasses whenever you can safely do so. Also make sure you have appropriate lighting, especially when reading.

Two Sample Bates Method Techniques

A technique called the Bates Long Swing can help your eyes relax by relaxing your body. Begin by simply swaying your body back and forth. The simple act of languidly moving your body, even just a little bit, has a very soothing effect on your brain and thought patterns, and that alone can sometimes help you feel more relaxed during stressful situations.

Your eyes also respond. Instead of being locked in a stare, like a deer in headlights, they can begin to relax and move naturally again. You can do the Long Swing just about anywhere, anytime, provided you're standing up. One of the most famous Bates Method techniques is palming:

1. Start by looking around and noticing the level of clarity of your vision at present.
2. Place the center of your palms over your eyes. Relax your shoulders. You may want to lean forward onto a table or a stack of pillows, to facilitate relaxation. Relax like this for at least two minutes, focusing on relaxing your eyes, and sending love to your eyes through your palms. Feel free to engage your imagination here too, by imagining your eyes resuming their natural round shape.
3. After about two minutes, remove your hands, open your eyes, and notice whether anything looks clearer. Usually, it will.

To learn more about this method, listen to my interview with Greg Marsh. You can also find a lot of information about the Bates Method on the web. Greg's program, Reclaim Your Eyesight Naturally, consists of six CDs and a 62-page guidebook that helps tie everything together. Just keep in mind that if you are looking for a quick fix, the Bates Method is probably not for you.

Computer Screens Are a Common Cause of Eye Strain

Many people these days spend a large portion of their days staring at computer screens of varying sizes, and this is a major source of eye strain and fatigue. A recent Epoch Times article²⁴ offers a number of common-sense suggestions for minimizing computer-related eye strain, and All About Vision²⁵ also lists helpful ways to protect your eyes when working in front of a screen. Some of these suggestions include the following:

• Prevent screen glare by installing an anti-glare screen on your monitor, or a computer hood if you have large open windows causing glare on your screen. Darker colored walls with a matte finish are also preferable to bright white walls
• Optimize your lighting by making sure your screen is the brightest thing in the room. According to All About Vision, "when you use a computer your ambient lighting should be about half as bright as that typically found in most offices"
• Sit at least an arm's length away from your computer screen, and make sure the screen is positioned just below eye level
• Adjust the color temperature, brightness, text size, and contrast on your screen. If a website with white background glows like a light source, it's too bright. Blue light is also associated with more eye strain than orange and red wavelengths, so reducing the color temperature (the amount of blue light) of your display may be helpful
• Practice your distance vision. Every 20 minutes or so, take a break from the screen to look at something further away from you, such as across the street if you're by a window

Other Natural Strategies That Help Protect Your Vision

In my opinion, there are natural, common-sense strategies you can employ to help protect your healthy vision, starting with your diet. As discussed above, certain foods are more or less necessary for optimal vision, and can go a long way toward protecting your eyesight throughout life. Besides the suggestions detailed above, here are a few other lifestyle strategies that can help optimize your eye health.

• Quit smoking, if you currently do. Smoking ramps up free radical production throughout your body, and puts you at risk for a number of conditions rooted in chronic inflammation, including poor vision.
• Care for your cardiovascular system by getting regular exercise. High blood pressure can cause damage to the miniscule blood vessels on your retina, obstructing free blood flow. A regular, effective exercise program consisting of aerobics, Peak Fitness exercises, core building, and strength training, can go a long way toward reducing your blood pressure. It's also critical for optimizing your insulin and leptin levels.
• Avoid processed foods and added sugars, particularly fructose.²⁶ This is another primary way to maintain optimal blood pressure. Consuming 74 grams or more per day of fructose (equal to 2.5 sugary drinks) increases your risk of having blood pressure levels of 160/100 mmHg by 77 percent.
• Normalize your blood sugar. Excessive sugar in your blood can pull fluid from the lens of your eye, affecting your ability to focus. It can also damage the blood vessels in your retina, thereby obstructing blood flow. To keep your blood sugar in a healthy range, follow my comprehensive nutrition guidelines, exercise, and avoid processed foods and excess sugar, especially fructose.
• Avoid trans fats. A diet high in trans fat appears to contribute to macular degeneration by interfering with omega-3 fats in your body. Trans fat is found in many processed foods and baked goods, including margarine, shortening, fried foods like French fries, fried chicken, and doughnuts, cookies, pastries, and crackers.
• Avoid aspartame. Vision problems are one of the many potential acute symptoms of aspartame poisoning.

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Top Foods to Eat When You're Pregnant

By Dr. Mercola

There is rarely a more nutritionally demanding time during a woman's life than pregnancy (and later breastfeeding), when your intake of nutrients from foods and supplements are needed not only to keep your body running, but also to nourish and support your rapidly growing baby.

Proper nutrition is crucial at all stages of fetal development (and even before conception), and if mom doesn't eat right, her growing baby won't either. For a succinct and easy-to-follow overview of the types of foods and nutrients that will support a healthy pregnancy, read my optimized nutrition plan.

Ideally, by the time you enter pregnancy, you will already be in the Intermediate or Advanced stage, but even the Beginner stage is far better that the typical American diet.

As you'll see, it is focused on minimizing processed foods while increasing your intake of vegetables, healthy fats, and high-quality sources of protein, all of which are ideal for nurturing a growing fetus.

If you're wondering about specific foods, see below for some of the top superfoods to eat when you're pregnant.

10 Top Foods to Eat When You're Pregnant

1. Vitamin D

Vitamin D isn't a food but rather is made by your body in response to sunlight exposure. It's so important, however, that it deserves to be number one on this list.

Raising vitamin D levels among pregnant women is of particular concern, as deficiency affects not only the mother, increasing her risk of complications during pregnancy or delivery, but also has short- and long-term ramifications for her child's health.

I firmly believe optimizing your vitamin D during pregnancy is one of the most important things you can do for the health of your child. When a child is born deficient in vitamin D, his or her health can be significantly affected in any number of ways.

Research confirms there is a lifelong impact of vitamin D deficiency in pregnancy ranging from childhood allergies to asthma, colds and flu, dental cavities, diabetes, and even strokes and cardiovascular disease in later life of the child.

Further, each year, more than half a million preemies are born, and it's the number one killer of newborns. It's also the second leading cause of death among children under the age of five. Research shows that vitamin D could likely prevent half of all these premature births.

It can also cut your risk of preeclampsia, gestational diabetes, and prenatal infections by approximately 50 percent. Among African-American and Hispanic populations, approximately 70 to 75 percent of all preterm births could be prevented with vitamin D optimization. Vitamin D screening is key.

This is the only way to determine whether you might be deficient or not, and regular testing is important to make sure whatever dosage of vitamin D you're taking is sufficient to reach clinically relevant levels.

GrassrootsHealth, which has a panel of 42 researchers who provide scientific evidence, recommends maintaining a vitamin D blood serum level of 40 to 60 ng/ml to protect your and your baby's health.

However, according to previous studies, your levels need to be above 50 ng/ml to protect your baby from serious complications, such as premature delivery and preeclampsia.¹ So please, if you're pregnant, make sure to get your 25-hydroxy D levels checked.

While optimizing your vitamin D through sensible sun exposure is best, if this isn't possible Dr. Bruce Hollis' research indicates that 50 percent of women can achieve this level with 4,000 IUs daily during pregnancy and 6,400 IUs (for nursing mothers) of vitamin D3 on a daily basis.

Again, you'll need to have your vitamin D levels tested to be sure you're within the optimal range.

2. Organic Free-Range Eggs

Eggs are a phenomenal source of protein, fat, and other nutrients, including choline and the antioxidants lutein and zeaxanthin. In pregnant women, choline plays an important role helping to prevent certain birth defects, such as spina bifida, and playing a role in brain development.

Prior research has concluded that choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, improve learning and memory, and even diminish age-related memory decline and the brain's vulnerability to toxins during childhood, as well as conferring protection later in life.²

Consumption of higher levels of choline during pregnancy (about double the recommended pregnancy intake) is linked to beneficial epigenetic changes in the fetus, including protection from stress-related and metabolic disorders, that likely last into adulthood.³

3. Wild-Caught Alaskan or Sockeye Salmon, Sardines

Fish has always been the best source for the animal-based omega-3 fats EPA and DHA, but as levels of pollution have increased you have to be very choosy about which types of seafood you decide to eat – especially when you're pregnant.

If you're not careful, the toxic effects from the pollutants in the fish will outweigh the benefits of the omega-3 fats. Among the safest in terms of contamination, and the highest in healthy omega-3 fat, is wild-caught Alaskan and sockeye salmon.

Neither is allowed to be farmed, and are therefore always wild-caught. The risk of sockeye accumulating high amounts of mercury and other toxins is reduced because of its short life cycle, which is only about three years.

Additionally, bioaccumulation of toxins is also reduced by the fact that it doesn't feed on other, already contaminated, fish. The two designations you want to look for on the label are: "Alaskan salmon" (or wild Alaskan salmon) and "Sockeye salmon."

Canned salmon labeled "Alaskan salmon" is also a reasonable choice and offers a less expensive alternative to salmon fillets. A general guideline is that the closer to the bottom of the food chain the fish is, the less contamination it will have accumulated, so other safer choices include smaller fish like sardines, anchovies, and herring.

Sardines, in particular, are one of the most concentrated sources of omega-3 fats.

They also contain a wealth of other nutrients, from vitamin B12 and selenium to protein, calcium, and choline, making them one of the best dietary sources of animal-based omega-3s. You can also supplement your diet with animal-based omega-3s by taking a krill oil supplement.

4. Full-Fat Grass-Fed Dairy

Whole dairy products made from grass-fed raw milk are a rich source of healthy fats, protein, calcium, B vitamins, magnesium, zinc, phosphorus, and more. Grass-fed raw butter, milk, and cheese from high-quality sources are all beneficial.

Raw organic milk from grass-fed cows not only contains beneficial bacteria that prime your immune system and can help reduce allergies, it's also an outstanding source of vitamins (especially vitamin A), zinc, enzymes, and healthy fats. Your absolute best bet when it comes to yogurt is to make your own using a starter culture and raw grass-fed milk, which you combine and leave at room temperature overnight.

By the time you wake up in the morning, you will likely have kefir (fermented milk). If it hasn't obtained the consistency of yogurt, you might want to set it out a bit longer and then store it in the fridge. If you want to sweeten up your homemade yogurt naturally, try adding in some whole berries or dried (unsweetened) coconut.

5. Sweet Potatoes

Orange-colored sweet potatoes owe their appearance to the carotenoid beta-carotene. As an antioxidant, beta-carotene can help ward off free radicals that damage cells through oxidation, which can speed up aging and make you vulnerable against chronic diseases.

This antioxidant can help support your immune system, as well as lower your risk of heart disease and cancer. It's also very important during pregnancy, as it's converted into vitamin A in your body.

Vitamin A is essential for fetal health and development, but high levels of animal-based vitamin A may cause toxicity, making beta-carotene an ideal alternative. Sweet potatoes are also an excellent source of fiber, which can help support healthy blood sugar levels and improve digestion.

6. Broccoli and Leafy Greens

Broccoli and dark green leafy vegetables like spinach and kale are loaded with important nutrients for pregnant women, including folate, fiber, potassium, calcium, iron, and vitamins C, K, and A. Their rich antioxidant content will also support your immune system health and digestion, while their fiber can help prevent constipation, which is a common problem in pregnant women.

7. Grass-Fed Beef and Pasture-Raised Chicken

Grass-fed beef is an excellent source of protein and other nutrients in high demand during pregnancy, like iron, choline, and B vitamins. Chicken is an excellent source of protein, B vitamins, selenium, phosphorus, and choline. It provides all B vitamins along with a surprisingly varied number of additional nutrients.

8. Berries

Berries contain concentrated amounts of the disease-fighting phytochemicals found to boost your immunity, prevent cancer, protect your heart, and prevent seasonal allergies. Berries are lower in sugar than many fruits, so they are less likely to destabilize your insulin levels. Berries also contain high amounts of vitamin C, which will help your body absorb iron, and a good amount of fiber.

9. Avocados

Avocados provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, vitamin K, B vitamins, and folate. They're also one of few foods that contain significant levels of both vitamins C and E and are an excellent source of healthy monounsaturated fat.

Avocados are even high in fiber, with about 4.6 grams in half an avocado. Fiber plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, and more, so when you eat avocados you're really providing your body – and your baby – with a comprehensive package of nutrition.

10. Chia Seeds

Chia seeds are a quick and easy-to-use source of protein, healthy fats, dietary fiber, minerals, vitamins, and antioxidants, all rolled into one neat package. Although they have similar health benefits to flax seeds, chia seeds may soon edge these out because they don't have to be ground prior to consumption, and they don't go rancid as quickly either. Their high concentration of the plant-based omega-3 fat alpha-linolenic acid (ALA) is one of their major claims to fame. Chia seeds contain up to 40 percent oil, with 60 percent comprised of plant-based omega-3.⁴

New Benefits Revealed for a High-Fiber Diet During Pregnancy

A fiber-rich diet is recommended for most adults, but ramping up your fiber intake may be especially beneficial during pregnancy. Researchers from the Department of Immunology at Monash University in Australia revealed that a high-fiber diet may beneficially alter a woman's gut bacteria during pregnancy, producing anti-inflammatory substances that suppress asthma-related genes in her baby.^5,6 Mounting research also suggests that a high-fiber diet can help reduce your risk of premature death from any cause, likely because it helps to reduce your risk of a number of chronic diseases.

This includes type 2 diabetes, heart disease, stroke, and cancer. Studies have also linked a high-fiber diet to beneficial reductions in blood pressure, improved insulin sensitivity, and reduced inflammation — all of which can benefit your baby. The best way to increase your fiber intake during pregnancy is to focus on eating more vegetables, nuts, and seeds. The following whole foods, for example, contain high levels of both soluble and insoluble fiber.

Psyllium seed husk, flax hemp, and chia seeds	Berries	Vegetables such as broccoli and Brussels sprouts
Root vegetables and tubers, including onions, sweet potatoes, and jicama	Almonds	Peas
Green beans	Cauliflower	Beans

Gaining Too Much Weight During Pregnancy Linked to Children's Obesity

Healthy weight gain is important and expected during pregnancy, but women who are overweight before pregnancy, and those who gain too much weight while pregnant, may be putting their babies at risk of childhood obesity. Researchers followed more than 700 women who returned for follow up with their children were 7 years old. Children of mothers who had been overweight prior to pregnancy were more likely to be overweight.

Women with greater weight gain during pregnancy were also more likely to have children with a higher percentage of body fat, and those with excessive weight gain were nearly three times more likely to have obese children than those who did not gain weight excessively during pregnancy.⁷ The Institute of Medicine recommends women of average weight gain 25 to 35 pounds during pregnancy, while overweight women should gain 15 to 25 pounds and obese women gain just 11 to 20 pounds.⁸

More Risks Revealed for Lack of Vitamin D During Pregnancy

From my perspective, it is simply reprehensible malpractice for a health care professional to fail to address your vitamin D level if you're pregnant — it's just that important. For pregnant women, optimizing your vitamin D is even more important for your child's health and development than folate, which is routinely recommended for pregnant women.

Recent research shed even more light on what's at stake if your vitamin D levels are low during pregnancy. One study revealed that women with low levels of vitamins D and E in early pregnancy are associated with an increased risk of asthma in her child within the first 10 years of life.⁹

Separate research found newborns of mothers whose diets were deficient in vitamins D and E had airway cells that reacted more to irritants and allergens.¹⁰ This may, in turn, impact the development of asthma or allergies later in life. Separate research also added to past data linking low vitamin D levels during pregnancy with premature birth.

Women with the lowest levels of vitamin D were 1.5 times more likely to deliver early than those with the highest levels, perhaps because vitamin D helps reduce bacterial infection in the placenta, which may trigger early delivery.¹¹

Along with reducing your risk of premature birth, studies have found that vitamin D may protect against a number of birth defects and autism, as well as pregnancy complications like high blood pressure. It is absolutely imperative that pregnant women maintain a blood level of between 50 and 70 ng/ml of 25-hydroxy D, and I am hopeful that in the not too distant future it will be mandatory for pregnant women to receive regular vitamin D blood test levels.

Dad's Diet Matters for Baby's Health, Too

It's not only mom's diet that influences the future health of her offspring. A father's diet prior to conception may also play a role, particularly in regard to folate. An animal study showed that paternal folate deficiency was associated with an increase in birth defects in offspring compared to fathers eating a folate-sufficient diet. There was, in fact, a nearly 30 percent increase in birth defects, including severe skeletal abnormalities, among litters sired by fathers who were deficient in folate. The Epoch Times reported:¹²

"The research… shows that there are regions of the sperm epigenome that are sensitive to life experience and particularly to diet. And that this information is in turn transferred to a so-called epigenomic map that influences development and may also influence metabolism and disease in the offspring in the long term. The epigenome is like a switch, which is affected by environmental cues, and is involved in many diseases including cancer and diabetes.

The epigenome influences the way that genes are turned on or off and hence how heritable information gets passed along. Although it has been known for some time that there is a massive erasure and re-establishment that takes place in the epigenome as the sperm develops, this study… shows that along with the developmental map, the sperm also carries a memory of the father's environment and possibly even of his diet and lifestyle choices."

If You're Planning to Have Children, the Time to Start Eating Right Is Now

If you're a woman (or a man) in your childbearing years and you're planning to have children any time soon, it's imperative that you start eating healthy now. Research published in 2013 showed that women who ate a vegetable-rich diet during the year before pregnancy had a significantly lower risk of having a baby with certain birth defects compared to women who ate an unhealthy high-sugar diet.¹³ Specifically, compared to those who ate unhealthy, women on a healthy diet experienced:

• One-half lower risk of anencephaly, a neural-tube defect that interferes with brain development and often results in miscarriage
• Up to a one-third lower risk of cleft lip
• One-quarter lower risk of cleft palate
• One-fifth lower risk of spina bifida, another neural-tube defect

Finally, one additional food group that hasn't yet been mentioned, but is crucially important for pregnant women, is fermented foods. Nearly everyone can benefit from the beneficial microbes in fermented vegetables, but if you are pregnant or planning to be, this is of utmost importance to you and your new baby. Research shows giving pregnant women and newborns doses of good bacteria like those found in fermented vegetables may:

Radically reduce your child's risk of developing autism or autism-like disorders	Protect babies from developing eczema in childhood	Help prevent childhood allergies
Help optimize your baby's weight later in life	Improve the symptoms of colic, decreasing average crying times by about 75 percent	Reduce your risk of premature labor

For more detailed healthy pregnancy guidelines, please review my special report: "No-Nonsense Guide to a Naturally Healthy Pregnancy and Baby," which covers far more than the basic nutrition tips offered here.

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My Natural Breast Augmentation Story (With Before/After Photos)

Okay ladies and gentleloves…. The time has come. We’re gon’ talk about boobies! (YAAAAAAY!!!) I’ve never had big boobs and the subject of breasts was super taboo in my irish catholic family. My auntie had suffered through and ultimately passed away from breast cancer when I was young, making them an especially touchy subject. No, […]

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