Pre-Pregnancy and Folic Acid

As many of you know, I am looking forward to one day becoming a MOMMY. Of course, (as far as I know) that won't be for a little bit. Not too long, but long enough to have time to PREPARE my body for a little growing baby.

I've been thinking A LOT lately about Folic Acid, as its one of the most important nutrients my baby/ies will need. Here is a copy and pasted definition of Folic Acid from MedlinePLUS:

Folic Acid Also called: Folacin, Folate, Pteroylglutamic acid, Vitamin B9

Folic acid is a B vitamin. It helps the body make healthy new cells. Everyone needs folic acid. For women who may get pregnant, it is really important. When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects of her baby's brain or spine. Foods with folic acid in them include leafy green vegetables, fruits, dried beans, peas and nuts. Enriched breads, cereals and other grain products also contain folic acid.

So, what do I, as an almost-soon-to-be-pregnant lady NEED to be eating in order to make sure that I am getting plenty of Folic Acid? There are a ton ton ton of veggies and fruits and leafy greens that include folic acid. Check out this nutrient chart that can help you plan better, more folic acidy meals!

For more information, check out WomensHealth.org's cite about folic acid.

Cocoa Reduces Inflammation associated with Heart Disease!

MMM COCOA!!!

Who doesn't need an excuse to eat more (or any) chocolate?!

According to the American Heart Association, "Heart disease isn't just a man's disease. Heart attack, stroke and other cardiovascular diseases are devastating to women, too. In fact, coronary heart disease, which causes heart attack, is the single leading cause of death for American women. Many women believe that cancer is more of a threat, but they're wrong. Nearly twice as many women in the United States die of heart disease, stroke and other cardiovascular diseases as from all forms of cancer, including breast cancer."

As it turns out, the cocoa bean is a cute little bean that is full of flavonoids-- "Naturally occuring antioxidants found abundantly in certain fruits and vegetables, tea, and red wine. A new study suggests that flavonoids in chocolate may be good for the heart..." (www.health.harvard.edu).

The cocoa has been shown in research studies to lower levels of "adhesion molecules--proteins that cause white cells and other substances to stick to the walls of the arteries."

So what does this mean for you, my lovely lady readers? As it turns out, any chocolate that you eat should not be processed (or be as close to pure as possible). Processed chocolate adds all kinds of sugars and destructive chemicals/processes (is not raw!) while lowering the flavonoid count. According to this article on Harvard Women's Health Watch, "Pure chocolate is made of nonfat cocoa solids and cocoa butter. The higher the nonfat cocoa solid content, the higher the flavonoid content will be... White chocolate contains no nonfat cocoa solids."

So basically, on a raw diet, throw in some of that cocoa to your smoothies or make some kind of awesome raw dessert + cocoa. BUT, always remember that these nutritional benefits are only gained if you eat in moderation. Plus, if you are trying to lose weight through raw food, try to limit your chocolate intake!

Here's some more tidbits about cocoa: "Unlike saturated fats found in meat and dairy products, the saturated fats in chocolate do not elevate cholesterol levels. Cocoa butter contains small amounts of plant sterols...which may help inhibit the absorption of dietary cholesterol. Chocolate flavonoids prevent the excessive clumping together of blood platelets that can cause blood clots. Chocolate can provide significant amounts of arginine, an amino acid that is required in the production of nitric oxide. Nitric oxide causes blood vessels to dilate, which helps regulate blood flow, inflammation, and blood pressure."

Um, cool, right!? RIGHT.

So, what is YOUR favorite raw chocolate recipe??



EDIT: My friend Ashley Detig sent me this recipe -- not sure where she got it, but I am making it for a dinner date we have tonight! I am super excited about it!

Chocolate Fudge Cake (adapted from Ani Phyo's Desert book)

Fudge Cake:
3 cups dry walnuts
2/3 cup cacao powder or carob powder
1/4 t. sea salt
1c pitted Medjool dates

*Combine in walnuts, cacao powder, salt in food processor and pulse until coarsely mixed (avoid overprocessing), add dates and pulse until mixed well. Shape into two stackable cakes of desired shape.

Frosting: (best frosting I've ever had!)
1/3 semi-soft pitted Medjool dates
1/4 agave syrup
1/2 ripe avocado flesh (about one medium avocado)
1/3 c cacao powder

*Combine dates and agave syrup in food processor and process until smooth. Add avocado and process until smooth. Add cacao powder and process until smooth.

~To serve, frost top of one cake, and top with a fruit of choice (raspberries, cherries, strawberries) or coconut, or just more frosting! Stack toe second cake on top and frost the top and side. Devour! 

African American Child-Women: Nutrition Theory Revised

All right (hehe @ Justine Dell),

As advertised, I found a research study conducted by Medha Talpade that investigates early sexual maturation in African American females and connects it to nutrition. 

The first thing I will say is that there are, as with any primary research, some drawbacks to this study. There are moments while I was reading the methods section of the research report that I thought, "Ya know, that seems a bit...fishy." As in, there could be a lot of skewed evidence here based on methodology. So, I will present the research findings but ask you to check it out yourself before you decide that what is presented here is absolute fact. Anyway, I would encourage you to do that in general. In fact, I would encourage you to be cautious to EVER label anything Absolute FACT (except God, who is, indeed, a fact). Still, the information provided at least raises questions and provides evidence that the SAD is pretty awful for human bodies. 

So, what is this study all about? Talpade wanted to find out if nutrition in early life affected sexual maturation. Early sexual maturation is "associated with myriad psychological and behavioral problems" (2). "Increasing research evidence indicates that there are psychiatric risks for girls who enter sexual maturation at an early age" (3). Indeed, the NHANES III found that obesity was linked to psychological and emotional dysfunction. Preliminary findings suggested that today, AA girls eat significantly different than a generation ago and this newer study found that there are significant differences in nutrition between AA girls who mature early and those who do not. 

The study found lower calcium and fiber consumption related to early sexual maturation. 

So, basically, African American children (as well as any child/ren) need to make sure they are getting a great deal of calcium and fiber--especially if being raised raw. While most raw foodists will claim that the raw food lifestyle can provide plenty of essential vitamins and minerals/proteins, it is very important to make sure kids are getting the RIGHT amount they need of the right kinds. Perhaps consider blood tests and perhaps a supplement if you are afraid your kids are not getting the right amount of fiber and calcium!

Here also is more information regarding African American health and nutrition: http://www.faqs.org/nutrition/A-Ap/African-Americans-Diet-of.html

Nutrition for a Healthy Pregnancy

Of course, only women can carry a baby and give birth to a baby. Therefore, pregnancy is an important topic for ladies' week! Even if you plan to never have a[nother] child, you probably know someone who is thinking about having/going to have/about to have a baby. In Ani Difranco's words, "To split yourself in two is just the most radical thing you can do" AND--if you choose to take that step, you must fight for your baby at all costs--even if it costs you that extra slice of pizza. Its the ultimate feminist movement, to have a baby, and it is the ultimate test of female strength! Kudos to all women who have taken this journey!!!

AND, as it turns out, "what you eat before and during your pregnancy," according to Miriam Erick, "could be one of the most important considerations for your health and happiness during those nine months" (xxxii). Erick says that normal pregnancy symptoms can drive a woman absolutely nuts while carrying her baby, such as "Fatigue, morning sickness, constipation, hemorhoids, varicose veins, tooth and gum problems, leg cramps, nosebleeds, skin problems, colds and infections, mild depression, and mood swings..." Even these are only "a few of the NUTRITIONALLY RELATED side effects of pregnancy that might be avoided or at least lessened by proper diet" (xxxii). I hear about these side effects ALL THE TIME from pregnant people. You will probably get one or two, I'm sure, but you can lessen them dramatically (or prevent them) by eating better and making sure you are getting enough vitamins/minerals that your body needs!

First, if you are in your childbearing years, you should consider stocking your body with a few beneficial vitamins: Iron and Folic Acid.

Of iron, you should consume 18mg of iron each day. You should make it even higher if you have heavy periods or use IUD. If you are iron deficient, get MORE IRON! You can get iron in wheat germ, spinach, beet greens, sunflower seeds, mangos, avocados, raisins, almonds, beans.

Of folic acid, get 400mcg daily! This can be the most important vitamin to prevent birth defects! You can get it in spinach, tomato juice, collards, asparagus, wheat germ, beans.

Now, WHILE YOU ARE PREGNANT, you must must must consider your eating habits. Erick's research tells us that despite popular belief, a growing baby gets most of its vitamins from WHAT YOU EAT AS YOU EAT IT! That means every bite you take is a choice for either helping your baby grow and develop, or just stuffing it full of twinky! EEP!

To get the minerals and vitamins you really need, you need to be eating at least eight servings of fresh fruits and vegetables (full of vitamin C such as citrus as well as leafy greens!)! You also need to make sure you are getting plenty of vitamin C.

Calcium Rich Foods:
Bok Choy
Broccoli
Collard Greens
Dandelion Greens
Figs
Mustard Greens
Orange juice
Rice Dream
Turnip Greens

Fantastic Veggies (* high in folic acid):
Asparagus*
Bean Sprouts
Green Beans
Beets
Broccoli*
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Chard*
Collards*
Dandelion Greens*
Eggplant
Kale*
Mustard Greens*
Okra
Pea pods
Green Peas*
Romaine*
Spinach*
Squash
Succotash
Sweet Potato
Tomato
Turnip Greens*
Zucchini

Fabulous Fruits:
Apple
Applesauce
Apricots
Banana
Berries
Cantaloupe
Casaba Melon
Cherries
Grapefruit
Grape
Kiwi
Honeydew Melon
Mandarin Oranges
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Prunes
Tangerine
Watermelon

Erick's Nutrition: 1, 2, 3 table:

1. 2/3 or 3/4 of your plate should be heaped with a variety of whole grains, veggies, and fruits.
2. Include at least one whole grain and two fruits and/or veggies at every meal and one fruit or veggie at each snack.
3. Before you eat, always ask, "Is this good for me and my baby?" If so, eat. If not, find an alternative!

Raw Superfoods (awesome buzzword) for Pregnancy (mostly taken from Erick's book) are:

Spinach: One cup of cooked spinach supplies only 41 calories, yet boosts your zinc intake. It also has calcium, magnesium, iron, and folic acid.

Strawberries: 2 cups of strawberries are only 100 calories and ensure optimal iron intake while providing lots of fiber and Vitamin C!

Wheat Germ: 1/2 cup of wheat germ supplies more than half of your daily magnesium needs, as well as a ton of vitamins (100% of your daily folic acid and 50% vitamin E), Iron, Zinc, and other minerals!

Broccoli: High in folic acid, vitamin C, beta carotene, iron, magnesium, calcium, vitamin B12, just about everything else!

Papaya: Supplies more than twice your day's need for vitamin C, more than your daily allotment of Vitamin A (as beta carotene), magnesium, calcium, potassium--and low in calories!

Water: DRINK A TON OF THIS!

So, what about being raw? Does this change how/when/what I eat? Yes, it does. But not much. If you are already high raw, you are pretty much there. Your baby will be getting all kinds of super healthy foods and nutrients and vitamins into its developing little system. BUT, you should try to get a ton of whole grains, calcium rich foods, and protein. Make sure you are eating enough raw veggies/nuts/seeds to make up for these vitamins. You are looking for foods high in Vitamin D, Vitamin B2, Vitamin B12, and calcium.

I hope this helps/is interesting! I think its awesome. God really has provided us with all the tools we need for happy, healthy, well-developed babies/bodies! Its just what you make of it bite by bite.

Best Vitamins for Women

So, women. What is it about women? Well, they are awesome. They are beautiful and soft, lovely, sweet, and precious, strong, hardcore, gentle, etc. etc. etc. And, they need VITAMINS! What vitamins, you ask? Well, according to Elizabeth Somer, these ones:


Vitamin A: This boosts immunity, maintains healthy tissue, aids in bone and tooth formation, and protects vision. Find it in dark green leafy veggies and dark orange ones.

Vitamin D: Strengthens bones and helps prevent osteoporosis. Might lower risk of colon cancer, multiple sclerosis, and rheumatoid arthritis. May curb PMS symptoms and protect vision. Find it in dark green leafy veggies. You might also get it in supplement form, just to be safe.

Vitamin E: Antioxidant. Counteracts DNA damage that ages cells. Prevents heart disease, cancer, memory loss, and cataracts. Boosts immunity. Look for it in wheat germ, most nuts, and spinach (OH a leafy green).

Vitamin K: Aids blood clotting, boosts bones, may curb heart disease risk. Look for it in leafy greens.

Folic Acid: Supprots normal cell growth, prevents anemia, and birth defects. May reduce the risk of heart disease, high blood pressure, preterm delivery, memory loss, Alzheimer's disease, depression, and cancer. Look for it in leafy greens, orange juice, wheat germ.

Vitamin B6: Helps produce hormones and brain chemicals. Strengthens immunity. Might lower risk of memory loss, heart disease, depression, and morning sickness during pregnancy. Look for it in avacados, potatoes, bananas, whole grains, nuts, and seeds.

Vitamin B12: Helps prevent heart disease, memory loss, anemia, and depression. Maintains nerve and brain function. Look for it in a multivitamin or supplement.

Vitamin C: Antioxidant. Maintains tissue, promotes healing, boosts immunity. May reduce risk of cancer, sun damage, heart disease, cataracts, and tissue damage from secondhand smoke. Look for it in citrus fruit, brussel sprouts, peppers, and leafy greens.

Calcium: Reduces risk of osteoporosis, high blood pressure, possibly colon cancer. Aids in blood clotting, muscle contraction, and nerve transmission. Might reduce symptoms of PMS and help weight loss. Look for it in leafy greens, peas, beans. May also need a supplement.

Chromium: Regulates blood sugar and may help lower blood sugar levels in those who are insulin resistant. Get it in orange juice, whole grains, wheat germ.

Copper: Aids in nerve transmission, red blood cell formation, maintanence of strong bones and brain, hearth, immune function. Regulates blood sugar and protects against birth defects. Look for it in grains, nuts, seeds, and leafy greens.

Iron: Prevents fatigue, improves exercise performance, strengthens immunity, and maintains alertness and memory. Look for it in peas, apricots, leafy greens, raisins, whole grains.

Magnesium: Aids in muscle contraction, nerve transmission, blood pressure regulation, immune function, and bone formation. Might lower risk of heart disease and diabetes. Helps control hypertension, headaches, and preeclampsia during pregnancy. Look for it in avocados, bananas, wheat germ, whole grains, peas, leafy greens.

Omega-3 Fats: Lowers risk of heart disease, memory loss, bone loss, and osteoporosis. Reduces symptoms of rheumatoid arthritis. May boost mood. Look for it in flaxseed and walnuts.

Selenium: Antioxidant. Lowers risk of heart disease, rheumatoid arthritis, and cancer. Look for it in whole grains, nuts.

Zinc: Speeds healing, boosts immunity, prevents pregnancy complications, helps maintain strong bones and normal taste and smell. Look for it in nuts, beans, peas, wheat germ, whole grains.

NOW, 2/3 of these vitamins are found in LEAFY GREENS! That means, make a big leafy green salad base. Add some whole grains, flax seeds, and some nuts and you're good to go for the day! All of these essential women's vitamins can be found in a salad!!! WOW! Isn't that intense?? MM MM!

Salads, salads, and MORE SALADS!

Well, at least there's......

Aren't all of God's natural creations simply beautiful!?

THE (totally awesome) SIDE SALAD!!!! 

So, what can I say? Is this salad a beauty or what! I made this salad with a bit of crispy romaine, baby greens, green pepper, red pepper, yellow peppers, cucumbers, and grape tomatoes. All organic, of course! I topped this basic side salad off with a nice raw red wine vinaigrette. It. Was. Awesome!

Clearly, Andrew and I love certain veggies--all of the ones in this salad, more or less. They are our staple veggies (except the grape tomatoes) and we buy them every week.. Yup, every week we stock up on our leafy greens (mostly lettuces right now, rather than kale, spinach, etc. However, there is a lady who was at our farmers market who sold all natural spinach that was extremely tastey). We always make sure to get two of each of our favorite bell peppers, though soon we will be growing some (God willing) in our organic garden plot! We get two cucumbers, and red onion. These I eat ALL THE TIME. AND, they make the great side salad you see above (if you add the grape tomatoes). 

What's awesome, in my opinion, about the side salad is how AWESOME it tastes (5 raws by the way. An excellent side salad, for a side salad)!!! And, it fills us up, so we can make less of our main course and save money (red pepper/coconut soup anyone?! Coconuts are expensive!). Yeah, I'll say that again: we save money eating these things! And not only that, here is some nutritional information for the side salad pictured here:

This salad is FULL of the following:

Vitamin A

Folic Acid

Vitamin C

Vitamin B1 and B2

beta-carotene

Vitamin K

Thiamine

Silica (Cucumber)

Potassium

Magnesium

Molybdenum

Lycopene

Biotin

Fiber

WOW! I know, right!? Just make sure you are making your side salads with ORGANIC produce, so as not to cancel out the benefits of these vitamins! And what ARE the benefits of a side salad full of so many vitamins?? Well, these vitamins help with these things:

Vitamin A: Proper growth/development, eyesight

Folic Acid: Critical to cell division

Vitamin C: Makes collagen, the main protein of the body. Metabolizes fats. Vital for wound repair, healthy gums, and prevention of bruises. Critical to immune function. Antioxidant. 

Vitamin B1 (Thiamine): Energy production, carbohydrate metabolism, nerve cell function.

Vitamin B2 (Riboflavin): Energy production.

Beta-carotene + Lycopene: Antioxidant, converts to Vit A. 

Vitamin K: Blood clotting, bone health, 

Potassium: Electrolyte. Water balance, kidney and adrenal function, muscle and cell function, heart function.

Magnesium: Activates enzymes. Maintains cell charge in muscles and nerves. Energy production, protein formation, cell reproduction.

Biotin: Utilizes fats and amino acids.

Whoa! Lots of goodness! What would we do without all these vitamins! Next meal, add a beautiful side salad--and feel GREAT about the choice (because the rest of your body will)!

Please tell me, what is your favorite thing to use in your side salads?! Mine is by far red onion. I am a red onion fiend! 

Btw: For the nutritional information, I use The Encyclopedia of Healing Foods by Michael Murray and Joseph and Lara Pizzorno. It is a super guide for me! I use it ALL. THE. TIME.