The Sunshine Vitamin

.Hello ladies.

It's been a busy few weeks with very few posts. I hope to make that up this week by talking about a variety of issues. A number of things that have been on my mind lately are superfoods, fertility boosting supplements, and good 'ol Mr. Sun.

In this age of technology it's easy to get stuck on the computer or glued to the TV. For most, that means countless hours of vegging in dimly lit rooms away from clean air, clear sun, and all good things having to do with nature. It's easy to fall into, I was once a victim myself. These days however, I really stress the importance of unpluging everything in the house, stepping outside and observing the world around me.

It's important, too. Interacting with nature is crucial to proper brain function and the production of Vitamin D, also known as the "sunshine vitamin". As technology becomes more profound so does the rate of Vitamin D defeciency. The link between the Sun and Vitamin D goes back to the 1800's when it was noticed that city children were much more susceptable to rickets (softening of the bones in children caused by a Vitamin D defeciency) than their rural friends. Since this discovery more and more research has been done to determine what vital role Vitamin D plays in the maintanence of a healthy human body. The results of these studies show links to suffecient Vitamin D intake and a reduced risk of osteoporosis, hypertension, cancer, high cholesterol and a number of autoimmune diseases.

For pregnant women, Vitamin D is especially important. Vitamin D helps to maintain levels of Calcium in the body. This is crucial to the development of your new-pride-and-joy's bones and teeth. Maintaining the recommended levels of Vitamin D brings you one step closer to the safe delivery of your new healthy baby. The recommended daily intake for a mother-to-be is 200-400 IU daily. However, you may be interested to know that recent studies have shown that higher doses (about 4,000 IU) may help to prevent preterm birth and other common complications.

So, for most getting out in the sun for 15-20 minutes a day with exposed skin (bare skin, no sunscreen) will suffice our daily Vitamin D needs. Pregnant woman, however, may want to look to supplement their intake. Most pre-natal vitamins contain you daily recommended value, and then some, but never the less Vitamin D is something you will want to look for and consider when making your pre-natal vitamin choices. I would suggest for non-vegeterians getting a DHA supplement fortified with Vitamin D such as Ascenta NutraSea+D™ or New Chapter Wholemega® (available at  Vitacost for 40% off retail). For Vegetarians/Vegans I would definitely recommend a 100% whole food supplement such as MegaFood Vitamin D-3.

Also ladies, just because you are taking a Vitamin D supplement doesn't exclude you from the need to get outside. Exercise and fresh air are important for you and your developing baby and both have the potential to help cut-back on morning sickness. Also, if your feeling a little melancholy try getting some sunshine, it helps to lift the spirit and combat depression.

Looking for supplements? Use this link to get a coupon for $10 off any purchase at Vitacost! Vitacost has all the great brands of national-chain health food stores, but at a fraction of the price. Find your favorite brands today.

Water: How much do women need?

Water. I love water. Who doesn't?

In the Quran, God says "We have made every living thing out of water." It's amazing that today's technology allows us to confirm, for the sake of non-believers, that this is in fact the truth.

I have so much passion for water in so many aspects.. From the water crisis throughout the world claiming 40,000 lives everyday; to the chemicals and companies wreaking havoc on our oceans, threatening all life as we know it..

Our cells need water to grow and regenerate keeping us young, vital, and healthy. An estimated 75% of Americans aren't getting enough water. So how much water do we really need?

Well, truth is, it depends on who you ask.. Growing up many children are programmed to drink eight 8-oz glasses of water per day. Or, at least that's what I've been told since my elementary school days. I rarely drink that now, and I certainly didn't back then. As a person who has always been rather small for my age, calculations have always been very appealing to me, not to mention I enjoy math. Does it not occur to parents and teachers when they are talking to 65 pound 7 year-olds about water that they have a tendency to tell kids how much they should be drinking, not the kids? Of course there should be many factors considered when determining your ideal daily intake of water: altitude, climate, activity level, and weather you are pregnant or breastfeeding each play an important part.

One easy calculation is that you should drink one ounce of fluid for every 2 pounds of your body. So if you weigh 120 pounds, you need roughly 60 oz of water. Pregnant women need about 16 additional ounces per day. Also for each half-hour of moderate exercise aim for an additional 4 oz.

Now, please don't get overwhelmed. Did you know that if you follow a well balanced diet high in fruits and vegetables you may be getting 20%-25% of your fluid needs from your diet alone? It's true. Also, it doesn't have to be water. You can get your fluids from juice, smoothies, broth, milk, the list is endless. Juice is a great option because you can add a lot of additional nutrition to your diet all while meeting your daily fluid intake.

What I want to discuss

Topics of particular importance to me are vegan and vegetarian pregnancy, raw lifestyle and pregnancy, superfoods, fertility, and potential cures for morning sickness.

Many people live mainstream lifestyles and have modernly conventional pregnancies. Others choose to live more in-tune with nature and the historical methods of bith and mothering. Let's explore our options and decide for ourselves what our bodies need to be healthy and produce beautiful thriving babies..