SECOND TRIMESTER [13-28 WEEKS]

SECOND TRIMESTER [13-28 WEEKS]

13-16 WEEKS

CHANGES IN BABY –

Fetal growth is particularly striking from now. Your baby has doubled its length since the 7^th week and by the 14^th week; baby is about 3-4 inches long. By the 15^th week eye brows and hair on top of the head begin to grow.

CHANGES IN MOTHER –

• As you emerge from the nasties of the first trimester, you're probably getting your energy back.
• You might notice your hair getting thicker and shinier, one of the (few) attractive side-effects of pregnancy.
• You might start feeling baby move!
• Nosebleeds due to increased blood volume and sensitive nasal passages.
• Heartburn, gas and/or indigestion, Swollen gums, Back aches, due to pregnancy hormones
• Constipation, as your uterus starts pressing on your intestines.
• Forgetfulness (a.k.a. pregnancy brain). No one knows for sure what causes this!
• Faster hair and nail growth 
• Dry, itchy, sensitive eyes.

17- 20 WEEKS

CHANGES IN BABY –

Now baby is about the size of your hand spread open wide. You are showing more now and have an obvious swelling in your lower abdomen.

18^th week marks the following changes: baby's bones they begin to harden, or ossify.

With the beginning of the 19^th week the vernix caseosa, a white waxy substance that protects the delicate skin of the child starts developing under which the skin will begin to thicken in the next month along with the growth of hairs & nails under this protective cover.

CHANGES IN MOTHER –

• Vaginal discharge, sweat, mucus and more bodily fluids.
• Weird dreams. This might be hormonal, but it might also be the result of your nerves and anticipation.
• Baby's kicks -- they're getting stronger!
• Swollen feet and/or hands.
• Back aches. Baby's putting a lot of pressure on your insides.
• Trouble sleeping. Your mind is working overtime and you're getting more and more uncomfortable.
• Dizziness or lightheadedness
• High energy
• Shortness of breath. As your uterus expands, it pushes against your lungs.

21- 24 weeks

CHANGES IN BABY –

Your baby’s body is getting plumper but the skin is still wrinkled. Its face and body looks more like that of an infant at the time of birth.

Mild ingestion excretion of amniotic fluid serving sugar absorption starts by 21^st week

22^nd week marks development of taste buds & sense of touch. Reproductive system too starts developing. In boys testes begin to descend from abdomen & in girls the uterus & ovaries are in place & vagina is developed.

Lungs start developing in d 24^th week.

CHANGES IN MOTHER –

• Sometimes milk secretions as milk ducts will be fully developed by the end of this trimester.
• Stretch marks. You skin gets pulled thinner as baby grows.
• Increased libido.
• More vaginal discharge, a result of increased blood flow down there.
• Steady weight gain –
• Minor swelling in your hands and feet.
• Back aches, due to extra pressure from baby and carrying around the extra weight.
• Trouble catching your breath, as baby continues to crowd your lungs.
• Linea nigra. That's the dark line that runs up the center of your belly. It will fade after baby's born.

25-28 WEEKS

CHANGES IN BABY –

Now your baby begins to see the world around it. Your baby now knows how to open and close its eyes inside the womb. The baby is becoming plumper and rounder, because there is an increase in fat. The amount of brain tissue also increases.

In 27th week though the lungs, liver, and immune system still need to fully mature, but if born now, baby would have a very good chance of surviving.

CHANGES IN MOTHER –

• Constipation.
• Hemorrhoids -- baby is putting a ton of pressure on your digestive tract.
• Gas and bloating. Your hormones are slowing down digestion, creating excess gas.
• Heartburn. Since baby is pushing on your digestive system it can push stomach acid up your esophagus.
• Slightly higher blood pressure. That's normal at this phase of pregnancy.
• Aches and pains -- the third trimester can be really uncomfortable due to hormone fluctuations and the toll on your body.

The Dos

• Start sleeping on your side: Avoid sleeping on your back and sleep on your side instead (especially on your left side, which may improve blood flow to your placenta and reduce swelling).
• Start moisturizing your belly: Slathering on the lotion may not prevent stretch marks, but it will reduce itchiness!
• Eat healthy: In your second trimester, you need an additional 300 calories a day for yourself and your growing baby.
• Sneak in a pregnancy power nap: When fatigue makes it hard to get through the day, revive yourself with a 15-minute snooze.
• Pack healthy snacks: When hunger attacks, it helps to have snacks that pack a nutritional punch ready in your desk, purse, or car. And if you're suffering from morning sickness, munching on a simple snack like crackers throughout the day or before you get out of bed can ease nausea.

The Don’ts

• Avoid unsafe activities: Now that your belly's bigger, you'll need to avoid sports or activities that carry a high risk of falling or that may cause trauma to your abdomen.
• Alcohol: Alcohol consumption, especially during the first and second trimester, can adversely affect fetal development and cause long term birth defects.
• Smoking - Along with avoiding alcohol, quitting smoking is one of the best things you can do for your baby. Smoking has been attributed to causing low birth weight, a factor in developing conditions such as placenta previa and placenta abruption, ectopic pregnancy and miscarriage, preterm labor, and various other complications during pregnancy.

Food and the second trimester

• Highlight dishes that are rich in calcium and vitamin D, which you need to help baby grow strong bones and teeth.
• Foods like milk; almonds; Sesame seeds; Yoghurt drink may help.
• Find dishes containing omega 3 fatty acids, which are important for baby’s brain development.
• Foods like walnuts; cabbage; cauliflower can be a choice.
• Foods that allow you to have the safe form of vitamin A (beta-carotene).
• Mango; Orange; carrots; broccoli do serve the purpose.

Ayurveda and second trimester (not to be used without a physician’s prior consultation)

• 'Kalyanak Ghrita' is used in the 4th & 5th months. It is supposed to be effective in the development of mental faculties of the growing foetus
• Ashvagandha avleh : During 5th & 6th month of the pregnancy due to the growth & development of the feotus the mother becomes weak.  Here the use of ashvagandha avleh is of great help.

FOOD & THE LARGEST GLAND

FOOD & THE LARGEST GLAND

Your Dietary Defense against HYPOTHYROIDISM

·         Greatly reduce or eliminate caffeine and sugar, including refined carbohydrates like flour

·         Up the protein:- Proteins include nuts and nut butters; antibiotic-free animal products

·         

      Get fat:- Fat is your friend and cholesterol is the precursor to hormonal pathways.

Natural, healthful fats:-

Olive oil

Fish

Nuts

Nut butters

Coconut

Milk products

·         Nutrient-up

Vitamin D: cod liver oil; fish; fortified cereals; fortified soy products; fortified dairy products; mushrooms.

Iron: liver; nuts; pumpkin seeds; dark green leafy vegetables; dark chocolates; tofu.

Omega-3 fatty acids: flax seeds; walnuts; soy beans; tofu; cauliflower.

Zinc: sea food; toasted wheat germ; spinach; pumpkin seeds; nuts.

Copper: sea food; mushrooms; nuts; pulses; dried fruits; pulses.

Vitamin A: sweet potato; carrots; dark green leafy vegetables; mangoes.

Vitamin B: wheat germ; egg; yogurt; milk & milk products; liver.

Iodine: iodized salts; seaweed; Yogurt; Milk; corn.

Why to visit a dietitian if not needed weight loss?

Why to visit a dietitian if not needed weight loss?

It’s a very common thing that we only visit dietitian when we are in need of weight loss or if some doctor recommends us to visit in some medical need……. It is not a god practice because health is a matter of management slowly & steadily for a life time. In proper health management diet & life style plays a major role & it is a preventive way to avoid many health & disease related complications.

So visiting a dietitian is recommended to improve the diet pattern & life style not only for weight loss.

With their help we can use our food as medicine not medicine as our food.

  So here are some major points why to visit them frequently

1.    Know Your Combination-

Every food & the combinations works differently for different people & for different problems. Some time different combinations of food hinders the absorption of nutrients present in them like caffeine hinders the absorption of iron & calcium, it is best absorbed with combination with Vita c. So the dietitian will help u to choose the better combinations.

2.    Correct Quantity-

How much & how many times is also a major issue. No food is good or bad, correct amount & combination can do wonders, for this dietitian can advice  the same according to our BMI, life style, major & minor health problems & many more things.

3.    Nutrient Requirement at Different Stages of Life Cycle & Their Correct Sources-

Nutrient quantity varies at different phases of life cycles like at childhood, adolescence, pregnancy, lactation, menopause, etc. for that the quantity & quality of foods are also different & for best result we can take the help of a dietitian. She can also   tell you about the good & easily available sources of different sources needed by our body.

4.    Food at Therapeutic [Medical] Condition-

Medical problems are not always needed to consult doctors, sometime problems like acidity, gas, pre diabetic stage etc. can be cured only with little changes in diet & life style without any medication & it can be only advised by the dietitian.

5.    Cooking Procedure & Seasonal Variation-

Cooking procedure & seasonal variation in food is very necessary for maintaining good health. A dietitian can guide how to cook food for its maximum benefits & seasonal availability of foods [fruits/grain/ vegetables].

     It’s always advisable to visit dietitian at least once in six month for better nutrition & good health & prevent many things before hand.

PREVENTION IS ALWAYS BETTER THAN CURE…

A to Z of youth super foods

Go through this alphabet of anti-ageing eats to stay young and lovely, longer

If we really are what we eat, wise food choices can lead to a healthier body, as well as boosting vitality and improving mental agility. There are some wonder-foods say nutritionists, that pack in vitamins, super nutrition and antioxidants that are essential to anti-ageing. The list is not meant to replace your diet, but to help ensure you always include them in your meals.

A for Avocado: It contains more potassium (helps lowers blood pressure) than bananas. It is rich in glutathione, which protects the body from toxins, helps neutralise bad fat and is an antioxidant that fights free-radical damage to cells that accompanies ageing.

B for Broccoli: It boosts the immune system and contains more calcium than any other vegetable. It also has properties that fight bone loss and cancer.

C for Carrot: Carrots lower cholesterol and their orange pigment boosts immune function. And they're really are good for eyesight — the betacarotene in them protects eyes from diseases that occur with ageing.

D for Dark chocolate: This treat is full of antioxidants, which fight cell damage. It's rich in vitamin B6 and tryptophan, which converts to serotonin, a chemical that helps fight depression.

E for Eggs: The complete food (after breast milk), eggs contain every amino acid the body needs. They're a rich source of lutein, which protects against macular eye degeneration.

F for Fish: Omega 3 oils found in salmon, tuna, sardines and herrings have blood-thinning properties that protect arteries, lower BP, and may slow damage to your DNA.

G for Garlic: It maintains blood circulation and oxygenated blood helps keen skin, hair and nails strong and healthy.

H for Honey: Organic coldpressed honey (no more than ½ tsp a day) has a healing effect. Heating it robs it of essential vitamins, so don't put it in hot drinks or cook with it.

I for Iceberg Lettuce: Iceberg lettuce fights harmful free radicals and boosts the immune system because it contains manganese, magnesium, potassium, iron, phosphorus and calcium.

J for Japanese Green Tea: Japanese green tea is full of antiageing antioxidants and contains methylxanthines that boost metabolism, help burn fat, and lowers cholesterol.

K for kidney beans : very good source of cholesterol lowering fibre ,  trace mineral molybedenum . lowers heart attack risk .

L for Loquat: excellent source of vit a , iron, copper , calcium , magnese . loquat extracts are beneficial in cancer therapies due to its cytokine immune modulation capabilities. Laetrile in loquat is known as anti cancer agent

M for Muesli: Good source of fibre , protein , calcium and high source of fibre

 N for Nuts: The skin of nuts is full of antiageing flavonoids. And all nuts are full of protein, fibre, essential fats, vitamins and minerals, including magnesium, which improves recall.

O for Onion: Anti-inflammatory, anti-bacterial, anti-fungal and antiviral, onions are full of digestive enzymes that detoxify and boost the immune system. Red onions are by far the best.

P for Parsley: A great inner cleanser, parsley is full of vitamins C, A and some B, as well as iron, calcium and potassium. It's also a natural diuretic.

Q for Quinoa: This energy-sustaining food that contains all eight essential amino acids; rich in calcium and iron.

R for Red Fruits: Red fruit and veg like raspberries, strawberries, red peppers, red cabbage and red onions are preferable to green varieties as they have powerful antioxidants that can fight heart disease and prostate cancer, minimise stroke risk and degeneration of the eyes.

S for Spinach: Full of antioxidants spinach can help deter stroke, heart disease and high blood pressure. It is among the top 10 super-foods because it contains lutein and zeaxanthin, strong anti-ageing compounds.

T for Tomato: This contains quercetin and the antioxidant lycopene, which is proven to be a super-efficient, freeradical scavenger and preserves mental and physical functions in elderly people.

U for Uncooked Vegetables: Cooking your vegetables can destroy many nutrients. Steaming or boiling in less water preserves nutrients. Eat raw veg as often as you can, and lightly cook at other times.

V for Veggies: Go for deep green, richly red or bright orange and yellow to get the maximum antioxidants and vitamins. They are all high in water content. When you eat water-based food as opposed to drinking water, your body keeps it for longer.

W for Walnuts: A great source of copper, walnuts stop hair turning grey and help it retain its natural colour longer.

X for Xylitol: The natural zero-calorie sweetener around, xylitol doesn't have the risk factors like artificial sweeteners, and helps to re-mineralise teeth.

Y for Yellow Fruits and Vegetables: Grapefruits, melons, pineapple and lemons have high antioxidant content, helping detoxify the body.

Z for Zucchini: Use zucchini in pasta as a base so you avoid the starchy pasta carbs that cause inflammation and excess weight because of the high sugar content.

BEANS GOOD FOR HEALTH

BEANS

Beans, part of the legume family, are an ancient food that has been cultivated all over the earth for thousands of years.

This versatile nutritional powerhouse is often relegated to the back of the pantry, as many consider beans the “poor man’s meat”.

The general thought among people has been that beans are not necessary anymore, as they are getting their daily protein requirements from animal products.

What these people did not know is that there are many chronic ailments associated with high consumption of meat, including heart disease, some types of cancer, and diabetes.

The reason for this is that meat, especially red meat, though high in protein is also high in saturated fat. Saturated fat has been linked to higher cholesterol, including raised levels of LDLs (the bad cholesterol).

Beans provide a great alternative to meat, as they are a low-fat source of protein.

For example, one cup of lentils provides 17 grams of protein with only 0.75 grams of fat. In fact, the American Cancer Society recommended in their 1996 dietary guidelines that Americans should “choose beans as an alternative to meat.” 

Include Beans in Daily Diet to Reduce Abdominal FAT. It helps your body in keeping the intake of saturated fats at a healthy level. Beans help to flatten your belly not only due to its various other healthy compounds including soluble as well as insoluble fiber.

Due to their low glycemic index, get digested at a slower pace keeping you fuller for a longer time, thus saving you from hunger pangs too.

Beans are good for diabetics and heart disease too.

So, what types of beans and how much of them will help you lose abdominal fat? Check it out!

All or any type of beans can help you in fighting off obesity, particularly belly fat.

1. White beans

2. Pink beans

3. Red kidney beans

4. Black beans

5. Pinto beans

6. Lentil

7. Garbanzo beans aka chickpeas

How much beans to have daily?

Not more than one cup of beans every day. Rinse them thoroughly before using.

If you soak beans, wash them thoroughly before soaking and try not to discard the water when cooking beans.

If you are using canned beans then also wash them properly to keep off the gas producing sugars.

What are the ways to have beans?

You can have them in any manner- as salad, dips, side dish, baked into muffins, or as main dish!

1. Replace your breakfast toasts with beans and have them with eggs.

2. Make salsa by mixing black beans with tomatoes, corn kernels, pepper, lime juice, olive oil, your choice of herbs and seasoning’s!

3. Prepare hummus (type of sauce) which is a spread made with chickpeas as main

ingredient. Use it as a party dip or sandwich spread.

4. Bake your muffins, breads, cakes etc. using beans flour.

5. You may also use black bean flour as a thickening agent for sauces.

6. Replace mashed potatoes with mashed beans dish.

7. Use a bed of herbs flavored white beans when serving grilled chicken and fish.

8. Have simple bean soups, stews.

9. Innovate your own way to have beans daily.